Swiss Bar Close Grip Bench Press vs Weighted Dips Strength Standards
Compare your swiss bar 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 elbow extension. 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.
Swiss Bar Close Grip Bench Press vs Weighted Dips Strength Standards
These bodyweight tables place the swiss bar close grip 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 Swiss Bar Close Grip 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 Swiss Bar 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 | Swiss Bar Close Grip Bench Press | 81 lb36.7 kg | 112 lb50.8 kg | 148 lb67.1 kg | 185 lb83.9 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Swiss Bar Close Grip Bench Press | 85 lb38.6 kg | 118 lb53.5 kg | 156 lb70.8 kg | 195 lb88.5 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Swiss Bar Close Grip Bench Press | 90 lb40.8 kg | 124 lb56.2 kg | 164 lb74.4 kg | 205 lb93 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Swiss Bar Close Grip Bench Press | 94 lb42.6 kg | 130 lb59 kg | 172 lb78 kg | 214 lb97.1 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Swiss Bar Close Grip Bench Press | 98 lb44.5 kg | 136 lb61.7 kg | 179 lb81.2 kg | 224 lb101.6 kg |
| Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Swiss Bar Close Grip Bench Press | 102 lb46.3 kg | 141 lb64 kg | 187 lb84.8 kg | 233 lb105.7 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Swiss Bar Close Grip Bench Press | 106 lb48.1 kg | 147 lb66.7 kg | 194 lb88 kg | 242 lb109.8 kg |
| Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg | |
| 190 lb86.2 kg | Swiss Bar Close Grip Bench Press | 110 lb49.9 kg | 152 lb68.9 kg | 201 lb91.2 kg | 251 lb113.9 kg |
| Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg | |
| 200 lb90.7 kg | Swiss Bar Close Grip Bench Press | 114 lb51.7 kg | 157 lb71.2 kg | 208 lb94.3 kg | 260 lb117.9 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Swiss Bar Close Grip Bench Press | 118 lb53.5 kg | 162 lb73.5 kg | 215 lb97.5 kg | 268 lb121.6 kg |
| Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg | |
| 220 lb99.8 kg | Swiss Bar Close Grip Bench Press | 121 lb54.9 kg | 168 lb76.2 kg | 222 lb100.7 kg | 277 lb125.6 kg |
| Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg | |
| 230 lb104.3 kg | Swiss Bar Close Grip Bench Press | 125 lb56.7 kg | 173 lb78.5 kg | 228 lb103.4 kg | 285 lb129.3 kg |
| Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg | |
| 240 lb108.9 kg | Swiss Bar Close Grip Bench Press | 129 lb58.5 kg | 178 lb80.7 kg | 235 lb106.6 kg | 293 lb132.9 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg | |
| 250 lb113.4 kg | Swiss Bar Close Grip Bench Press | 132 lb59.9 kg | 183 lb83 kg | 241 lb109.3 kg | 301 lb136.5 kg |
| Weighted Dips | 88 lb39.7 kg | 138 lb62.4 kg | 188 lb85.1 kg | 250 lb113.4 kg | |
| 260 lb117.9 kg | Swiss Bar Close Grip Bench Press | 136 lb61.7 kg | 187 lb84.8 kg | 248 lb112.5 kg | 309 lb140.2 kg |
| Weighted Dips | 91 lb41.3 kg | 143 lb64.8 kg | 195 lb88.4 kg | 260 lb117.9 kg | |
| 270 lb122.5 kg | Swiss Bar Close Grip Bench Press | 139 lb63 kg | 192 lb87.1 kg | 254 lb115.2 kg | 317 lb143.8 kg |
| Weighted Dips | 95 lb42.9 kg | 149 lb67.4 kg | 203 lb91.9 kg | 270 lb122.5 kg | |
| 280 lb127 kg | Swiss Bar Close Grip Bench Press | 142 lb64.4 kg | 197 lb89.4 kg | 260 lb117.9 kg | 325 lb147.4 kg |
| Weighted Dips | 98 lb44.4 kg | 154 lb69.9 kg | 210 lb95.3 kg | 280 lb127 kg | |
| 290 lb131.5 kg | Swiss Bar Close Grip Bench Press | 146 lb66.2 kg | 201 lb91.2 kg | 266 lb120.7 kg | 333 lb151 kg |
| Weighted Dips | 101 lb46 kg | 159 lb72.3 kg | 217 lb98.6 kg | 290 lb131.5 kg | |
| 300 lb136.1 kg | Swiss Bar Close Grip Bench Press | 149 lb67.6 kg | 206 lb93.4 kg | 273 lb123.8 kg | 340 lb154.2 kg |
| Weighted Dips | 105 lb47.6 kg | 165 lb74.9 kg | 225 lb102.1 kg | 300 lb136.1 kg |
Women’s Swiss Bar 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 | Swiss Bar Close Grip Bench Press | 39 lb17.7 kg | 57 lb25.9 kg | 78 lb35.4 kg | 101 lb45.8 kg |
| Weighted Dips | 35 lb15.9 kg | 55 lb25 kg | 75 lb34.1 kg | 100 lb45.4 kg | |
| 110 lb49.9 kg | Swiss Bar Close Grip Bench Press | 41 lb18.6 kg | 61 lb27.7 kg | 83 lb37.6 kg | 107 lb48.5 kg |
| Weighted Dips | 39 lb17.5 kg | 61 lb27.4 kg | 83 lb37.4 kg | 110 lb49.9 kg | |
| 120 lb54.4 kg | Swiss Bar Close Grip Bench Press | 44 lb20 kg | 65 lb29.5 kg | 88 lb39.9 kg | 114 lb51.7 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Swiss Bar Close Grip Bench Press | 46 lb20.9 kg | 68 lb30.8 kg | 93 lb42.2 kg | 120 lb54.4 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Swiss Bar Close Grip Bench Press | 49 lb22.2 kg | 72 lb32.7 kg | 97 lb44 kg | 126 lb57.2 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Swiss Bar Close Grip Bench Press | 51 lb23.1 kg | 75 lb34 kg | 102 lb46.3 kg | 132 lb59.9 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Swiss Bar Close Grip Bench Press | 53 lb24 kg | 78 lb35.4 kg | 106 lb48.1 kg | 138 lb62.6 kg |
| Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Swiss Bar Close Grip Bench Press | 55 lb24.9 kg | 82 lb37.2 kg | 111 lb50.3 kg | 143 lb64.9 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Swiss Bar Close Grip Bench Press | 58 lb26.3 kg | 85 lb38.6 kg | 115 lb52.2 kg | 149 lb67.6 kg |
| Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg | |
| 190 lb86.2 kg | Swiss Bar Close Grip Bench Press | 60 lb27.2 kg | 88 lb39.9 kg | 119 lb54 kg | 155 lb70.3 kg |
| Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg | |
| 200 lb90.7 kg | Swiss Bar Close Grip Bench Press | 62 lb28.1 kg | 91 lb41.3 kg | 124 lb56.2 kg | 160 lb72.6 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Swiss Bar Close Grip Bench Press | 64 lb29 kg | 94 lb42.6 kg | 128 lb58.1 kg | 165 lb74.8 kg |
| Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg | |
| 220 lb99.8 kg | Swiss Bar Close Grip Bench Press | 66 lb29.9 kg | 97 lb44 kg | 132 lb59.9 kg | 170 lb77.1 kg |
| Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg | |
| 230 lb104.3 kg | Swiss Bar Close Grip Bench Press | 68 lb30.8 kg | 100 lb45.4 kg | 136 lb61.7 kg | 176 lb79.8 kg |
| Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg | |
| 240 lb108.9 kg | Swiss Bar Close Grip Bench Press | 70 lb31.8 kg | 103 lb46.7 kg | 140 lb63.5 kg | 181 lb82.1 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg |
How Your Swiss Bar Close Grip Bench Press vs Weighted Dips Result Is Calculated
The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.
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 Swiss Bar Close Grip 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 swiss bar close grip bench press strength level
The standards use the sex-specific thresholds from the individual Swiss Bar 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.
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.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the swiss bar 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. |
Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.
How Men’s Swiss Bar Close Grip Bench Press and Weighted Dips Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
At Elite, the difference is 29.5 kg at 120 lb and 18.1 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 Swiss Bar Close Grip Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Swiss Bar 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 Swiss Bar Close Grip Bench Press and Weighted Dips Standards Differ
What the women’s data shows:
The swiss bar close grip bench press and weighted dips standards are within 3 lb at 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, and 160 lb.
The higher target changes by strength level or bodyweight.
0.4 → 26.8 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 Swiss Bar Close Grip Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Swiss Bar 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.
Swiss Bar Close Grip Bench Press and Weighted Dips Exercises Used by This Calculator
Compare like-for-like attempts by keeping the swiss bar close grip bench press and weighted dips setup consistent with their individual rules. Use strict, repeatable Swiss Bar 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 Swiss Bar Close Grip Bench Press setup and load convention
The entered weight for strict Swiss Bar Close Grip Bench Press. Valid Swiss Bar 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 elbow extension. A valid finish requires controlled lockout with stable shoulders, wrists, and bar path without rack contact or spotter assistance. 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 Swiss Bar 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
- Swiss Bar Close Grip Bench Press — View the individual Swiss Bar 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.
- Swiss Bar Floor 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.
- Barbell Floor Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.