Smith Machine Close Grip Bench Press vs Weighted Dips Strength Standards
Compare your smith machine close grip bench press and weighted dips against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review 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, the lifter must lower under control to the specified chest or near-chest bottom position, then press to full controlled lockout. 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.
Smith Machine Close Grip Bench Press vs Weighted Dips Strength Standards
Use these tables to compare the estimated one-rep max required for the smith machine close grip bench press and weighted dips to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.
Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Smith Machine Close Grip Bench Press / Weighted Dips, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Smith Machine Close Grip 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 | Smith Machine Close Grip Bench Press | 90 lb40.8 kg | 126 lb57.2 kg | 165 lb74.8 kg | 204 lb92.5 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Smith Machine Close Grip Bench Press | 95 lb43.1 kg | 133 lb60.3 kg | 174 lb78.9 kg | 215 lb97.5 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Smith Machine Close Grip Bench Press | 100 lb45.4 kg | 140 lb63.5 kg | 183 lb83 kg | 226 lb102.5 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Smith Machine Close Grip Bench Press | 104 lb47.2 kg | 146 lb66.2 kg | 191 lb86.6 kg | 237 lb107.5 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Smith Machine Close Grip Bench Press | 109 lb49.4 kg | 152 lb68.9 kg | 200 lb90.7 kg | 247 lb112 kg |
| Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Smith Machine Close Grip Bench Press | 113 lb51.3 kg | 159 lb72.1 kg | 208 lb94.3 kg | 257 lb116.6 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Smith Machine Close Grip Bench Press | 118 lb53.5 kg | 165 lb74.8 kg | 216 lb98 kg | 267 lb121.1 kg |
| Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg | |
| 190 lb86.2 kg | Smith Machine Close Grip Bench Press | 122 lb55.3 kg | 171 lb77.6 kg | 224 lb101.6 kg | 277 lb125.6 kg |
| Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg | |
| 200 lb90.7 kg | Smith Machine Close Grip Bench Press | 126 lb57.2 kg | 177 lb80.3 kg | 232 lb105.2 kg | 287 lb130.2 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Smith Machine Close Grip Bench Press | 130 lb59 kg | 183 lb83 kg | 239 lb108.4 kg | 296 lb134.3 kg |
| Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg | |
| 220 lb99.8 kg | Smith Machine Close Grip Bench Press | 135 lb61.2 kg | 189 lb85.7 kg | 247 lb112 kg | 305 lb138.3 kg |
| Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg | |
| 230 lb104.3 kg | Smith Machine Close Grip Bench Press | 139 lb63 kg | 194 lb88 kg | 254 lb115.2 kg | 315 lb142.9 kg |
| Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg | |
| 240 lb108.9 kg | Smith Machine Close Grip Bench Press | 143 lb64.9 kg | 200 lb90.7 kg | 262 lb118.8 kg | 324 lb147 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg | |
| 250 lb113.4 kg | Smith Machine Close Grip Bench Press | 146 lb66.2 kg | 205 lb93 kg | 269 lb122 kg | 333 lb151 kg |
| Weighted Dips | 88 lb39.7 kg | 138 lb62.4 kg | 188 lb85.1 kg | 250 lb113.4 kg | |
| 260 lb117.9 kg | Smith Machine Close Grip Bench Press | 150 lb68 kg | 211 lb95.7 kg | 276 lb125.2 kg | 341 lb154.7 kg |
| Weighted Dips | 91 lb41.3 kg | 143 lb64.8 kg | 195 lb88.4 kg | 260 lb117.9 kg | |
| 270 lb122.5 kg | Smith Machine Close Grip Bench Press | 154 lb69.9 kg | 216 lb98 kg | 283 lb128.4 kg | 350 lb158.8 kg |
| Weighted Dips | 95 lb42.9 kg | 149 lb67.4 kg | 203 lb91.9 kg | 270 lb122.5 kg | |
| 280 lb127 kg | Smith Machine Close Grip Bench Press | 158 lb71.7 kg | 221 lb100.2 kg | 290 lb131.5 kg | 359 lb162.8 kg |
| Weighted Dips | 98 lb44.4 kg | 154 lb69.9 kg | 210 lb95.3 kg | 280 lb127 kg | |
| 290 lb131.5 kg | Smith Machine Close Grip Bench Press | 162 lb73.5 kg | 227 lb103 kg | 297 lb134.7 kg | 367 lb166.5 kg |
| Weighted Dips | 101 lb46 kg | 159 lb72.3 kg | 217 lb98.6 kg | 290 lb131.5 kg | |
| 300 lb136.1 kg | Smith Machine Close Grip Bench Press | 165 lb74.8 kg | 232 lb105.2 kg | 304 lb137.9 kg | 376 lb170.6 kg |
| Weighted Dips | 105 lb47.6 kg | 165 lb74.9 kg | 225 lb102.1 kg | 300 lb136.1 kg |
Women’s Smith Machine Close Grip 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 | Smith Machine Close Grip Bench Press | 43 lb19.5 kg | 64 lb29 kg | 87 lb39.5 kg | 112 lb50.8 kg |
| Weighted Dips | 35 lb15.9 kg | 55 lb25 kg | 75 lb34.1 kg | 100 lb45.4 kg | |
| 110 lb49.9 kg | Smith Machine Close Grip Bench Press | 46 lb20.9 kg | 68 lb30.8 kg | 93 lb42.2 kg | 120 lb54.4 kg |
| Weighted Dips | 39 lb17.5 kg | 61 lb27.4 kg | 83 lb37.4 kg | 110 lb49.9 kg | |
| 120 lb54.4 kg | Smith Machine Close Grip Bench Press | 49 lb22.2 kg | 72 lb32.7 kg | 98 lb44.5 kg | 127 lb57.6 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Smith Machine Close Grip Bench Press | 52 lb23.6 kg | 76 lb34.5 kg | 104 lb47.2 kg | 134 lb60.8 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Smith Machine Close Grip Bench Press | 54 lb24.5 kg | 80 lb36.3 kg | 109 lb49.4 kg | 140 lb63.5 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Smith Machine Close Grip Bench Press | 57 lb25.9 kg | 84 lb38.1 kg | 114 lb51.7 kg | 147 lb66.7 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Smith Machine Close Grip Bench Press | 60 lb27.2 kg | 88 lb39.9 kg | 119 lb54 kg | 153 lb69.4 kg |
| Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Smith Machine Close Grip Bench Press | 62 lb28.1 kg | 91 lb41.3 kg | 124 lb56.2 kg | 160 lb72.6 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Smith Machine Close Grip Bench Press | 64 lb29 kg | 95 lb43.1 kg | 129 lb58.5 kg | 166 lb75.3 kg |
| Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg | |
| 190 lb86.2 kg | Smith Machine Close Grip Bench Press | 67 lb30.4 kg | 98 lb44.5 kg | 133 lb60.3 kg | 172 lb78 kg |
| Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg | |
| 200 lb90.7 kg | Smith Machine Close Grip Bench Press | 69 lb31.3 kg | 102 lb46.3 kg | 138 lb62.6 kg | 178 lb80.7 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Smith Machine Close Grip Bench Press | 71 lb32.2 kg | 105 lb47.6 kg | 143 lb64.9 kg | 184 lb83.5 kg |
| Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg | |
| 220 lb99.8 kg | Smith Machine Close Grip Bench Press | 74 lb33.6 kg | 108 lb49 kg | 147 lb66.7 kg | 190 lb86.2 kg |
| Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg | |
| 230 lb104.3 kg | Smith Machine Close Grip Bench Press | 76 lb34.5 kg | 112 lb50.8 kg | 152 lb68.9 kg | 195 lb88.5 kg |
| Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg | |
| 240 lb108.9 kg | Smith Machine Close Grip Bench Press | 78 lb35.4 kg | 115 lb52.2 kg | 156 lb70.8 kg | 201 lb91.2 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg |
How Your Smith Machine Close Grip 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
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)
For the most useful Smith Machine Close Grip 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 smith machine close grip bench press strength level
The standards use the sex-specific thresholds from the individual Smith Machine Close Grip 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.
A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter 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 smith machine close grip 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. |
The calculator above applies these steps to your exact entries and reports both lift ratings, both next targets, and the final comparison.
How Men’s Smith Machine Close Grip Bench Press and Weighted Dips Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Smith Machine Close Grip Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
38.1 → 34.5 kg from 120 to 300 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 Smith Machine Close Grip Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Smith Machine Close Grip 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 Smith Machine Close Grip Bench Press and Weighted Dips Standards Differ
What the women’s data shows:
The smith machine close grip bench press and weighted dips standards are within 3 lb at 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, and 220 lb.
The higher target changes by strength level or bodyweight.
At Elite, the difference is 5.4 kg at 100 lb and 17.7 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Dips standard minus the Smith Machine Close Grip Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Smith Machine Close Grip 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.
Smith Machine Close Grip Bench Press and Weighted Dips Exercises Used by This Calculator
Valid results depend on using the specified smith machine close grip bench press and weighted dips technique and load convention. Use strict, repeatable Smith Machine Close Grip 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 Smith Machine Close Grip Bench Press setup and load convention
The entered weight for strict Smith Machine Close Grip Bench Press. Valid Smith Machine Close Grip Bench Press reps. The lifter must lower under control to the approved chest or near-chest bottom position, then press to full controlled lockout. A valid finish requires controlled elbow extension without rack-hook contact, spotter assistance, excessive hip bridge, or soft lockout. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
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 Smith Machine Close Grip 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
- Smith Machine Close Grip Bench Press — View the individual Smith Machine Close Grip 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.
- Smith Machine Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Smith Machine Incline Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Close Grip Floor Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.