Reverse Grip Incline Bench Press vs Weighted Dips Strength Standards
Compare your reverse-grip incline bench press and weighted dips against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight used and 1–12 strict reps. Second lift: added external weight only and 1–12 strict reps. Pounds or kilograms. For the first exercise, bar contacts the lower sternum or upper abdomen under control. For the second exercise, start at full elbow lockout, descend until the shoulder crease is below the elbow, and return to full lockout under control. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Reverse-Grip Incline Bench Press vs Weighted Dips Strength Standards
These bodyweight tables place the reverse-grip incline 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-Grip Incline 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-Grip Incline 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.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Reverse-Grip Incline Bench Press | 71 lb32.2 kg | 97 lb44 kg | 124 lb56.2 kg | 149 lb67.6 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Reverse-Grip Incline Bench Press | 75 lb34 kg | 102 lb46.3 kg | 130 lb59 kg | 157 lb71.2 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Reverse-Grip Incline Bench Press | 79 lb35.8 kg | 108 lb49 kg | 137 lb62.1 kg | 165 lb74.8 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Reverse-Grip Incline Bench Press | 83 lb37.6 kg | 113 lb51.3 kg | 144 lb65.3 kg | 173 lb78.5 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Reverse-Grip Incline Bench Press | 86 lb39 kg | 118 lb53.5 kg | 150 lb68 kg | 180 lb81.6 kg |
| Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Reverse-Grip Incline Bench Press | 90 lb40.8 kg | 123 lb55.8 kg | 156 lb70.8 kg | 188 lb85.3 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Reverse-Grip Incline Bench Press | 94 lb42.6 kg | 127 lb57.6 kg | 162 lb73.5 kg | 195 lb88.5 kg |
| Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg | |
| 190 lb86.2 kg | Reverse-Grip Incline Bench Press | 97 lb44 kg | 132 lb59.9 kg | 168 lb76.2 kg | 202 lb91.6 kg |
| Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg | |
| 200 lb90.7 kg | Reverse-Grip Incline Bench Press | 100 lb45.4 kg | 137 lb62.1 kg | 174 lb78.9 kg | 209 lb94.8 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Reverse-Grip Incline Bench Press | 104 lb47.2 kg | 141 lb64 kg | 180 lb81.6 kg | 216 lb98 kg |
| Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg | |
| 220 lb99.8 kg | Reverse-Grip Incline Bench Press | 107 lb48.5 kg | 146 lb66.2 kg | 185 lb83.9 kg | 223 lb101.2 kg |
| Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg | |
| 230 lb104.3 kg | Reverse-Grip Incline Bench Press | 110 lb49.9 kg | 150 lb68 kg | 191 lb86.6 kg | 229 lb103.9 kg |
| Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg | |
| 240 lb108.9 kg | Reverse-Grip Incline Bench Press | 113 lb51.3 kg | 154 lb69.9 kg | 196 lb88.9 kg | 236 lb107 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg | |
| 250 lb113.4 kg | Reverse-Grip Incline Bench Press | 116 lb52.6 kg | 159 lb72.1 kg | 202 lb91.6 kg | 243 lb110.2 kg |
| Weighted Dips | 88 lb39.7 kg | 138 lb62.4 kg | 188 lb85.1 kg | 250 lb113.4 kg | |
| 260 lb117.9 kg | Reverse-Grip Incline Bench Press | 120 lb54.4 kg | 163 lb73.9 kg | 207 lb93.9 kg | 249 lb112.9 kg |
| Weighted Dips | 91 lb41.3 kg | 143 lb64.8 kg | 195 lb88.4 kg | 260 lb117.9 kg | |
| 270 lb122.5 kg | Reverse-Grip Incline Bench Press | 123 lb55.8 kg | 167 lb75.7 kg | 212 lb96.2 kg | 255 lb115.7 kg |
| Weighted Dips | 95 lb42.9 kg | 149 lb67.4 kg | 203 lb91.9 kg | 270 lb122.5 kg | |
| 280 lb127 kg | Reverse-Grip Incline Bench Press | 126 lb57.2 kg | 171 lb77.6 kg | 218 lb98.9 kg | 262 lb118.8 kg |
| Weighted Dips | 98 lb44.4 kg | 154 lb69.9 kg | 210 lb95.3 kg | 280 lb127 kg | |
| 290 lb131.5 kg | Reverse-Grip Incline Bench Press | 129 lb58.5 kg | 175 lb79.4 kg | 223 lb101.2 kg | 268 lb121.6 kg |
| Weighted Dips | 101 lb46 kg | 159 lb72.3 kg | 217 lb98.6 kg | 290 lb131.5 kg | |
| 300 lb136.1 kg | Reverse-Grip Incline Bench Press | 132 lb59.9 kg | 179 lb81.2 kg | 228 lb103.4 kg | 274 lb124.3 kg |
| Weighted Dips | 105 lb47.6 kg | 165 lb74.9 kg | 225 lb102.1 kg | 300 lb136.1 kg |
Women’s Reverse-Grip Incline 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.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Reverse-Grip Incline Bench Press | 33 lb15 kg | 45 lb20.4 kg | 59 lb26.8 kg | 76 lb34.5 kg |
| Weighted Dips | 35 lb15.9 kg | 55 lb25 kg | 75 lb34.1 kg | 100 lb45.4 kg | |
| 110 lb49.9 kg | Reverse-Grip Incline Bench Press | 35 lb15.9 kg | 48 lb21.8 kg | 63 lb28.6 kg | 81 lb36.7 kg |
| Weighted Dips | 39 lb17.5 kg | 61 lb27.4 kg | 83 lb37.4 kg | 110 lb49.9 kg | |
| 120 lb54.4 kg | Reverse-Grip Incline Bench Press | 37 lb16.8 kg | 51 lb23.1 kg | 66 lb29.9 kg | 86 lb39 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Reverse-Grip Incline Bench Press | 39 lb17.7 kg | 54 lb24.5 kg | 70 lb31.8 kg | 91 lb41.3 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Reverse-Grip Incline Bench Press | 41 lb18.6 kg | 56 lb25.4 kg | 74 lb33.6 kg | 96 lb43.5 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Reverse-Grip Incline Bench Press | 43 lb19.5 kg | 59 lb26.8 kg | 77 lb34.9 kg | 100 lb45.4 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Reverse-Grip Incline Bench Press | 45 lb20.4 kg | 62 lb28.1 kg | 80 lb36.3 kg | 104 lb47.2 kg |
| Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Reverse-Grip Incline Bench Press | 47 lb21.3 kg | 64 lb29 kg | 84 lb38.1 kg | 109 lb49.4 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Reverse-Grip Incline Bench Press | 49 lb22.2 kg | 67 lb30.4 kg | 87 lb39.5 kg | 113 lb51.3 kg |
| Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg | |
| 190 lb86.2 kg | Reverse-Grip Incline Bench Press | 50 lb22.7 kg | 69 lb31.3 kg | 90 lb40.8 kg | 117 lb53.1 kg |
| Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg | |
| 200 lb90.7 kg | Reverse-Grip Incline Bench Press | 52 lb23.6 kg | 71 lb32.2 kg | 93 lb42.2 kg | 121 lb54.9 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Reverse-Grip Incline Bench Press | 54 lb24.5 kg | 74 lb33.6 kg | 96 lb43.5 kg | 125 lb56.7 kg |
| Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg | |
| 220 lb99.8 kg | Reverse-Grip Incline Bench Press | 56 lb25.4 kg | 76 lb34.5 kg | 99 lb44.9 kg | 129 lb58.5 kg |
| Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg | |
| 230 lb104.3 kg | Reverse-Grip Incline Bench Press | 57 lb25.9 kg | 78 lb35.4 kg | 102 lb46.3 kg | 133 lb60.3 kg |
| Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg | |
| 240 lb108.9 kg | Reverse-Grip Incline Bench Press | 59 lb26.8 kg | 81 lb36.7 kg | 105 lb47.6 kg | 137 lb62.1 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg |
How Your Reverse-Grip Incline Bench Press vs Weighted Dips Result Is Calculated
Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.
1. Estimate a one-rep max from each set
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Reverse-Grip Incline Bench Press vs Weighted Dips comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less extrapolation.
2. Find the reverse-grip incline bench press strength level
The reverse-grip incline bench press rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by 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
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. Age range is recorded anonymously but does not change these standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the reverse-grip incline bench press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the weighted dip | Use the exercise-specific added-load-to-bodyweight thresholds directly without allometric rescaling. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Reverse-Grip Incline Bench Press and Weighted Dips Standards Differ
What the men’s data shows:
The standards come closest at 300 lb.
The higher target remains with Reverse-Grip Incline Bench Press for Novice, Intermediate, and Advanced throughout the table.
At Elite, the difference is 13.2 kg at 120 lb and 11.8 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Dips standard minus the Reverse-Grip Incline Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Reverse-Grip Incline Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Reverse-Grip Incline Bench Press and Weighted Dips Standards Differ
What the women’s data shows:
The reverse-grip incline bench press and weighted dips standards are within 3 lb at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
10.9 → 46.8 kg from 100 to 240 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Dips standard minus the Reverse-Grip Incline Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Reverse-Grip Incline Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Reverse-Grip Incline Bench Press and Weighted Dips Exercises Used by This Calculator
For a useful comparison, perform a strict reverse-grip incline bench press and a strict weighted dips using the setup and load rules below. Use strict, repeatable Reverse-Grip Incline 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-Grip Incline Bench Press setup and load convention
Backrest exactly 30 degrees above horizontal. Fully supinated thumb-around grip. Index-finger centerlines exactly 60.0 cm apart. Total load includes the straight bar and all plates. Bar contacts the lower sternum or upper abdomen under control. No bounce, sink, tilt, or spotter assistance. Head, shoulders, buttocks, and both feet maintain contact. Leg drive is allowed without losing five-point contact. Finish with full simultaneous elbow lockout. No board, pin, band, chain, machine, support, or equipped 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-Grip Incline 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-Grip Incline Bench Press — View the individual Reverse-Grip Incline Bench Press standards and next strength-level target.
- Weighted Dips (Parallel Bars) — View the individual Weighted Dips standards and next strength-level target.
- Barbell Incline Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Close-Grip 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.