Weighted Dips vs Wide Grip Decline Barbell Bench Press Strength Standards
Compare your weighted dips and wide grip decline barbell bench press 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: added external weight only and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, start at full elbow lockout, descend until the shoulder crease is below the elbow, and return to full lockout under control. For the second exercise, complete strict wide grip decline barbell bench press repetitions through full range with a stable setup, controlled weight, and no assistance. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Weighted Dips vs Wide Grip Decline Barbell Bench Press Strength Standards
Use these tables to compare the estimated one-rep max required for the weighted dips and wide grip decline barbell bench press 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 Weighted Dips / Wide Grip Decline Barbell Bench Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Weighted Dips vs Wide Grip Decline Barbell Bench Press 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 | Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg |
| Wide Grip Decline Barbell Bench Press | 91 lb41.3 kg | 133 lb60.3 kg | 168 lb76.2 kg | 203 lb92.1 kg | |
| 130 lb59 kg | Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg |
| Wide Grip Decline Barbell Bench Press | 96 lb43.5 kg | 141 lb64 kg | 177 lb80.3 kg | 214 lb97.1 kg | |
| 140 lb63.5 kg | Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg |
| Wide Grip Decline Barbell Bench Press | 101 lb45.8 kg | 148 lb67.1 kg | 186 lb84.4 kg | 225 lb102.1 kg | |
| 150 lb68 kg | Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg |
| Wide Grip Decline Barbell Bench Press | 106 lb48.1 kg | 155 lb70.3 kg | 195 lb88.5 kg | 236 lb107 kg | |
| 160 lb72.6 kg | Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg |
| Wide Grip Decline Barbell Bench Press | 111 lb50.3 kg | 161 lb73 kg | 203 lb92.1 kg | 246 lb111.6 kg | |
| 170 lb77.1 kg | Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg |
| Wide Grip Decline Barbell Bench Press | 115 lb52.2 kg | 168 lb76.2 kg | 212 lb96.2 kg | 256 lb116.1 kg | |
| 180 lb81.6 kg | Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg |
| Wide Grip Decline Barbell Bench Press | 120 lb54.4 kg | 175 lb79.4 kg | 220 lb99.8 kg | 266 lb120.7 kg | |
| 190 lb86.2 kg | Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg |
| Wide Grip Decline Barbell Bench Press | 124 lb56.2 kg | 181 lb82.1 kg | 228 lb103.4 kg | 276 lb125.2 kg | |
| 200 lb90.7 kg | Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg |
| Wide Grip Decline Barbell Bench Press | 128 lb58.1 kg | 187 lb84.8 kg | 236 lb107 kg | 286 lb129.7 kg | |
| 210 lb95.3 kg | Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg |
| Wide Grip Decline Barbell Bench Press | 133 lb60.3 kg | 193 lb87.5 kg | 244 lb110.7 kg | 295 lb133.8 kg | |
| 220 lb99.8 kg | Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg |
| Wide Grip Decline Barbell Bench Press | 137 lb62.1 kg | 200 lb90.7 kg | 251 lb113.9 kg | 304 lb137.9 kg | |
| 230 lb104.3 kg | Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg |
| Wide Grip Decline Barbell Bench Press | 141 lb64 kg | 206 lb93.4 kg | 259 lb117.5 kg | 313 lb142 kg | |
| 240 lb108.9 kg | Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg |
| Wide Grip Decline Barbell Bench Press | 145 lb65.8 kg | 212 lb96.2 kg | 266 lb120.7 kg | 323 lb146.5 kg | |
| 250 lb113.4 kg | Weighted Dips | 88 lb39.7 kg | 138 lb62.4 kg | 188 lb85.1 kg | 250 lb113.4 kg |
| Wide Grip Decline Barbell Bench Press | 149 lb67.6 kg | 217 lb98.4 kg | 274 lb124.3 kg | 331 lb150.1 kg | |
| 260 lb117.9 kg | Weighted Dips | 91 lb41.3 kg | 143 lb64.8 kg | 195 lb88.4 kg | 260 lb117.9 kg |
| Wide Grip Decline Barbell Bench Press | 153 lb69.4 kg | 223 lb101.2 kg | 281 lb127.5 kg | 340 lb154.2 kg | |
| 270 lb122.5 kg | Weighted Dips | 95 lb42.9 kg | 149 lb67.4 kg | 203 lb91.9 kg | 270 lb122.5 kg |
| Wide Grip Decline Barbell Bench Press | 157 lb71.2 kg | 229 lb103.9 kg | 288 lb130.6 kg | 349 lb158.3 kg | |
| 280 lb127 kg | Weighted Dips | 98 lb44.4 kg | 154 lb69.9 kg | 210 lb95.3 kg | 280 lb127 kg |
| Wide Grip Decline Barbell Bench Press | 161 lb73 kg | 234 lb106.1 kg | 295 lb133.8 kg | 357 lb161.9 kg | |
| 290 lb131.5 kg | Weighted Dips | 101 lb46 kg | 159 lb72.3 kg | 217 lb98.6 kg | 290 lb131.5 kg |
| Wide Grip Decline Barbell Bench Press | 164 lb74.4 kg | 240 lb108.9 kg | 302 lb137 kg | 366 lb166 kg | |
| 300 lb136.1 kg | Weighted Dips | 105 lb47.6 kg | 165 lb74.9 kg | 225 lb102.1 kg | 300 lb136.1 kg |
| Wide Grip Decline Barbell Bench Press | 168 lb76.2 kg | 245 lb111.1 kg | 309 lb140.2 kg | 374 lb169.6 kg |
Women’s Weighted Dips vs Wide Grip Decline Barbell Bench Press 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 | Weighted Dips | 35 lb15.9 kg | 55 lb25 kg | 75 lb34.1 kg | 100 lb45.4 kg |
| Wide Grip Decline Barbell Bench Press | 43 lb19.5 kg | 69 lb31.3 kg | 94 lb42.6 kg | 117 lb53.1 kg | |
| 110 lb49.9 kg | Weighted Dips | 39 lb17.5 kg | 61 lb27.4 kg | 83 lb37.4 kg | 110 lb49.9 kg |
| Wide Grip Decline Barbell Bench Press | 46 lb20.9 kg | 73 lb33.1 kg | 100 lb45.4 kg | 124 lb56.2 kg | |
| 120 lb54.4 kg | Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg |
| Wide Grip Decline Barbell Bench Press | 49 lb22.2 kg | 78 lb35.4 kg | 106 lb48.1 kg | 132 lb59.9 kg | |
| 130 lb59 kg | Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg |
| Wide Grip Decline Barbell Bench Press | 52 lb23.6 kg | 82 lb37.2 kg | 112 lb50.8 kg | 139 lb63 kg | |
| 140 lb63.5 kg | Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg |
| Wide Grip Decline Barbell Bench Press | 54 lb24.5 kg | 86 lb39 kg | 117 lb53.1 kg | 146 lb66.2 kg | |
| 150 lb68 kg | Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg |
| Wide Grip Decline Barbell Bench Press | 57 lb25.9 kg | 90 lb40.8 kg | 123 lb55.8 kg | 153 lb69.4 kg | |
| 160 lb72.6 kg | Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg |
| Wide Grip Decline Barbell Bench Press | 60 lb27.2 kg | 94 lb42.6 kg | 128 lb58.1 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg |
| Wide Grip Decline Barbell Bench Press | 62 lb28.1 kg | 98 lb44.5 kg | 134 lb60.8 kg | 166 lb75.3 kg | |
| 180 lb81.6 kg | Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg |
| Wide Grip Decline Barbell Bench Press | 64 lb29 kg | 102 lb46.3 kg | 139 lb63 kg | 173 lb78.5 kg | |
| 190 lb86.2 kg | Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg |
| Wide Grip Decline Barbell Bench Press | 67 lb30.4 kg | 105 lb47.6 kg | 144 lb65.3 kg | 179 lb81.2 kg | |
| 200 lb90.7 kg | Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg |
| Wide Grip Decline Barbell Bench Press | 69 lb31.3 kg | 109 lb49.4 kg | 149 lb67.6 kg | 185 lb83.9 kg | |
| 210 lb95.3 kg | Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg |
| Wide Grip Decline Barbell Bench Press | 71 lb32.2 kg | 113 lb51.3 kg | 154 lb69.9 kg | 191 lb86.6 kg | |
| 220 lb99.8 kg | Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg |
| Wide Grip Decline Barbell Bench Press | 74 lb33.6 kg | 116 lb52.6 kg | 159 lb72.1 kg | 198 lb89.8 kg | |
| 230 lb104.3 kg | Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg |
| Wide Grip Decline Barbell Bench Press | 76 lb34.5 kg | 120 lb54.4 kg | 164 lb74.4 kg | 203 lb92.1 kg | |
| 240 lb108.9 kg | Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg |
| Wide Grip Decline Barbell Bench Press | 78 lb35.4 kg | 123 lb55.8 kg | 168 lb76.2 kg | 209 lb94.8 kg |
How Your Weighted Dips vs Wide Grip Decline Barbell Bench Press 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
When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Set quality matters for this Weighted Dips vs Wide Grip Decline Barbell Bench Press 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 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.
3. Find the wide grip decline barbell bench press strength level
For wide grip decline barbell bench press, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use 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.
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 weighted dip | Use the exercise-specific added-load-to-bodyweight thresholds directly without allometric rescaling. |
| Rate the wide grip decline barbell bench press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| 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 Weighted Dips and Wide Grip Decline Barbell Bench Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Wide Grip Decline Barbell Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
37.7 → 33.5 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 Wide Grip Decline Barbell Bench Press standard minus the Weighted Dips standard: zero means equal, above zero means the Wide Grip Decline Barbell Bench Press standard is higher, and below zero means the Weighted Dips 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 Weighted Dips and Wide Grip Decline Barbell Bench Press Standards Differ
What the women’s data shows:
The weighted dips and wide grip decline barbell bench press 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.
7.7 → 14.1 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 Wide Grip Decline Barbell Bench Press standard minus the Weighted Dips standard: zero means equal, above zero means the Wide Grip Decline Barbell Bench Press standard is higher, and below zero means the Weighted Dips 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.
Weighted Dips and Wide Grip Decline Barbell Bench Press Exercises Used by This Calculator
Valid results depend on using the specified weighted dips and wide grip decline barbell bench press technique and load convention. Use strict, repeatable Weighted Dips and Wide Grip Decline Barbell Bench Press 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.
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.
Use the Wide Grip Decline Barbell Bench Press setup and load convention
The entered weight for strict Wide Grip Decline Barbell Bench Press. Valid Wide Grip Decline Barbell Bench Press reps. Lower the bar under control to a consistent lower-chest or decline-press touch point, then press to full elbow lockout without bouncing or changing grip and finish with A valid finish requires full lockout, stable shoulders, controlled bar path, hips and trunk secured on the bench, and no spotter assistance. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Weighted Dips result and one recent Wide Grip Decline Barbell Bench Press result
First lift: added external weight only and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Weighted Dips (Parallel Bars) — View the individual Weighted Dips standards and next strength-level target.
- Wide Grip Decline Barbell Bench Press — View the individual Wide Grip Decline Barbell Bench Press standards and next strength-level target.
- Wide Grip Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Decline 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.
- Paused Barbell Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.