Smith Machine Incline Bench Press vs Weighted Dips Strength Standards

Smith Machine Incline Bench Press vs Weighted Dips Strength Standards

The paired standards below show what the Smith machine incline bench press and weighted dips each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.

Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Smith Machine Incline Bench Press / Weighted Dips in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.

Men’s Smith Machine 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.

Women’s Smith Machine 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.

How Your Smith Machine Incline Bench Press vs Weighted Dips Result Is Calculated

The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.

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)

Set quality matters for this Smith Machine Incline Bench Press vs Weighted Dips comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.

2. Find the Smith machine incline bench press strength level

The Smith machine 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

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.

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.

Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.

How Men’s Smith Machine Incline 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 Smith Machine Incline Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Smith Machine Incline Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

How Women’s Smith Machine Incline 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 Smith Machine Incline Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Smith Machine Incline Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

Smith Machine Incline Bench Press and Weighted Dips Exercises Used by This Calculator

The calculator expects repeatable Smith machine incline bench press and weighted dips results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Smith Machine 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 Smith Machine Incline Bench Press setup and load convention

The total effective Smith machine bar weight including plates and the machine bar convention. Strict Smith machine incline bench press reps. Press from a stable incline bench setup to full lockout, control the bottom range, and avoid bounce, partials, pin starts, or assisted reps. 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 Incline Bench Press result and one recent Weighted Dips result

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

Related Tools

• Smith Machine Incline Bench Press — View the individual Smith Machine Incline Bench Press standards and next strength-level target.
• Weighted Dips (Parallel Bars) — View the individual Weighted Dips standards and next strength-level target.
• Assisted Dip Machine — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Barbell Incline Pin Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Barbell JM Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Close Grip Dumbbell Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.