Spoto Press vs Weighted Dips Strength Standards

Spoto Press vs Weighted Dips Strength Standards

The paired standards below show what the spoto 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 Spoto Press / Weighted Dips in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.

Men’s Spoto 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 Spoto 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 Spoto 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

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)

Use recent Spoto 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 spoto press strength level

The standards use the sex-specific thresholds from the individual Spoto 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.

This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.

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.

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.

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

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

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

Spoto Press and Weighted Dips Exercises Used by This Calculator

Compare like-for-like attempts by keeping the spoto press and weighted dips setup consistent with their individual rules. Use strict, repeatable Spoto 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 exercise-specific Spoto Press setup and load convention

Flat-bench barbell Spoto Press only. Pause just above the chest without touching before pressing to lockout. Do not enter touch-and-go bench, paused bench, floor press, pin press, or machine numbers.

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 Spoto Press result and one recent Weighted Dips result

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

Related Tools

• Spoto Press — View the individual Spoto Press standards and next strength-level target.
• Weighted Dips (Parallel Bars) — View the individual Weighted Dips standards and next strength-level target.
• Paused Barbell 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.
• Barbell Floor 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.