Reverse Band Bench Press vs Weighted Dips Strength Standards

Reverse Band Bench Press vs Weighted Dips Strength Standards

These bodyweight tables place the reverse band bench press and weighted dips targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.

Find the closest row in the men’s or women’s table. Every target lists Reverse Band Bench Press / Weighted Dips, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.

Men’s Reverse Band Bench Press vs Weighted Dips Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

Women’s Reverse Band Bench Press vs Weighted Dips Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

How Your Reverse Band Bench Press vs Weighted Dips Result Is Calculated

Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.

1. Estimate a one-rep max from each set

A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.

• Epley: weight × (1 + reps ÷ 30)
• Brzycki: weight × 36 ÷ (37 − reps)

Use recent Reverse Band Bench Press and Weighted Dips sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.

2. Find the reverse band bench press strength level

The standards use the sex-specific thresholds from the individual Reverse Band Bench Press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.

Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.

3. Find the weighted dips strength level

The individual Weighted Dips calculator supplies one shared ladder based on estimated added external load divided by bodyweight. Novice begins at 0.35× bodyweight in added load, Intermediate at 0.55×, Advanced at 0.75×, and Elite at 1.00×. Bodyweight itself is not included in the entered or estimated load, and no unsupported stretch target is added above Elite.

4. Compare the two results

Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is Balanced.

The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. Age range is recorded anonymously but does not change these standards.

Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.

How Men’s Reverse Band Bench Press and Weighted Dips Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Dips standard minus the Reverse Band Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Reverse Band Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

How Women’s Reverse Band Bench Press and Weighted Dips Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Dips standard minus the Reverse Band Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Reverse Band Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

Reverse Band Bench Press and Weighted Dips Exercises Used by This Calculator

For a useful comparison, perform a strict reverse band bench press and a strict weighted dips using the setup and load rules below. Use strict, repeatable Reverse Band Bench Press and Weighted Dips tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.

Use the Reverse Band Bench Press setup and load convention

Use straight barbell, plates/collars, rigid exactly 0° bench, and matched bands suspended symmetrically from fixed overhead anchors. Record base barbell mass excluding bands. Measure total upward assistance at valid chest-touch shaft height and full elbow-lockout shaft height; record total band count and exact anchors, choking/doubling, routing. Never infer from color. Bottom assistance must exceed nonnegative top assistance; each must be less than base mass. Effective bottom = base − bottom assistance. Effective top = base − top assistance. Score effective top; separately display base, effective bottom/top, and `increasing resistance (decreasing assistance)`. Head/shoulders/butt remain on bench, feet planted, grip ≤81 cm. Unrack to straight arms, lower under control to chest touch without bounce, press to simultaneous full lockout without spotter contact or butt rise. Same setup/measurements across 1–10 reps. Raw: belt, wrist wraps, chalk allowed; no shirt, Sling Shot, boards, added bands/chains, or assistance.

Enter added load only for strict parallel-bar dips

Secure the external load and enter only that added weight, not bodyweight plus load. Start at full elbow lockout, descend until the shoulder crease is below the elbow, and return to full lockout under control. Do not enter bodyweight-only, assisted, bench, ring, partial, bouncing, kipping, or leg-driven dips.

Enter one recent Reverse Band Bench Press result and one recent Weighted Dips result

First lift: weight used and 1–12 strict reps. Second lift: added external weight only and 1–12 strict reps. Pounds or kilograms.

Related Tools

• Reverse Band Bench Press — View the individual Reverse Band Bench Press standards and next strength-level target.
• Weighted Dips (Parallel Bars) — View the individual Weighted Dips standards and next strength-level target.
• Barbell Close-Grip Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Barbell Incline Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Wide Grip Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Paused Barbell Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.