Dumbbell Bench Press vs Plate Loaded Dip Machine Strength Standards
Compare your dumbbell bench press and plate loaded dip machine 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 per dumbbell and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, each rep finishes with full lockout at the top. For the second exercise, the machine must move through a clear. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell Bench Press vs Plate Loaded Dip Machine Strength Standards
The paired standards below show what the dumbbell bench press and plate loaded dip machine 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 Dumbbell Bench Press / Plate Loaded Dip Machine in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Dumbbell Bench Press vs Plate Loaded Dip Machine 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 | Dumbbell Bench Press | 49 lb22.2 kg | 77 lb34.9 kg | 119 lb54 kg | 154 lb69.9 kg |
| Plate Loaded Dip Machine | 73 lb33.1 kg | 106 lb48.1 kg | 146 lb66.2 kg | 188 lb85.3 kg | |
| 130 lb59 kg | Dumbbell Bench Press | 52 lb23.6 kg | 82 lb37.2 kg | 126 lb57.2 kg | 162 lb73.5 kg |
| Plate Loaded Dip Machine | 77 lb34.9 kg | 112 lb50.8 kg | 154 lb69.9 kg | 198 lb89.8 kg | |
| 140 lb63.5 kg | Dumbbell Bench Press | 55 lb24.9 kg | 86 lb39 kg | 132 lb59.9 kg | 171 lb77.6 kg |
| Plate Loaded Dip Machine | 81 lb36.7 kg | 117 lb53.1 kg | 162 lb73.5 kg | 208 lb94.3 kg | |
| 150 lb68 kg | Dumbbell Bench Press | 57 lb25.9 kg | 90 lb40.8 kg | 138 lb62.6 kg | 179 lb81.2 kg |
| Plate Loaded Dip Machine | 85 lb38.6 kg | 123 lb55.8 kg | 169 lb76.7 kg | 218 lb98.9 kg | |
| 160 lb72.6 kg | Dumbbell Bench Press | 60 lb27.2 kg | 94 lb42.6 kg | 144 lb65.3 kg | 186 lb84.4 kg |
| Plate Loaded Dip Machine | 88 lb39.9 kg | 128 lb58.1 kg | 177 lb80.3 kg | 227 lb103 kg | |
| 170 lb77.1 kg | Dumbbell Bench Press | 62 lb28.1 kg | 97 lb44 kg | 150 lb68 kg | 194 lb88 kg |
| Plate Loaded Dip Machine | 92 lb41.7 kg | 134 lb60.8 kg | 184 lb83.5 kg | 237 lb107.5 kg | |
| 180 lb81.6 kg | Dumbbell Bench Press | 65 lb29.5 kg | 101 lb45.8 kg | 156 lb70.8 kg | 202 lb91.6 kg |
| Plate Loaded Dip Machine | 95 lb43.1 kg | 139 lb63 kg | 191 lb86.6 kg | 246 lb111.6 kg | |
| 190 lb86.2 kg | Dumbbell Bench Press | 67 lb30.4 kg | 105 lb47.6 kg | 162 lb73.5 kg | 209 lb94.8 kg |
| Plate Loaded Dip Machine | 99 lb44.9 kg | 144 lb65.3 kg | 198 lb89.8 kg | 255 lb115.7 kg | |
| 200 lb90.7 kg | Dumbbell Bench Press | 69 lb31.3 kg | 109 lb49.4 kg | 168 lb76.2 kg | 216 lb98 kg |
| Plate Loaded Dip Machine | 102 lb46.3 kg | 149 lb67.6 kg | 205 lb93 kg | 264 lb119.7 kg | |
| 210 lb95.3 kg | Dumbbell Bench Press | 72 lb32.7 kg | 112 lb50.8 kg | 173 lb78.5 kg | 223 lb101.2 kg |
| Plate Loaded Dip Machine | 106 lb48.1 kg | 154 lb69.9 kg | 212 lb96.2 kg | 273 lb123.8 kg | |
| 220 lb99.8 kg | Dumbbell Bench Press | 74 lb33.6 kg | 116 lb52.6 kg | 179 lb81.2 kg | 230 lb104.3 kg |
| Plate Loaded Dip Machine | 109 lb49.4 kg | 159 lb72.1 kg | 218 lb98.9 kg | 281 lb127.5 kg | |
| 230 lb104.3 kg | Dumbbell Bench Press | 76 lb34.5 kg | 119 lb54 kg | 184 lb83.5 kg | 237 lb107.5 kg |
| Plate Loaded Dip Machine | 112 lb50.8 kg | 164 lb74.4 kg | 225 lb102.1 kg | 290 lb131.5 kg | |
| 240 lb108.9 kg | Dumbbell Bench Press | 78 lb35.4 kg | 123 lb55.8 kg | 189 lb85.7 kg | 244 lb110.7 kg |
| Plate Loaded Dip Machine | 116 lb52.6 kg | 168 lb76.2 kg | 231 lb104.8 kg | 298 lb135.2 kg | |
| 250 lb113.4 kg | Dumbbell Bench Press | 80 lb36.3 kg | 126 lb57.2 kg | 195 lb88.5 kg | 251 lb113.9 kg |
| Plate Loaded Dip Machine | 119 lb54 kg | 173 lb78.5 kg | 238 lb108 kg | 306 lb138.8 kg | |
| 260 lb117.9 kg | Dumbbell Bench Press | 83 lb37.6 kg | 129 lb58.5 kg | 200 lb90.7 kg | 258 lb117 kg |
| Plate Loaded Dip Machine | 122 lb55.3 kg | 177 lb80.3 kg | 244 lb110.7 kg | 314 lb142.4 kg | |
| 270 lb122.5 kg | Dumbbell Bench Press | 85 lb38.6 kg | 133 lb60.3 kg | 205 lb93 kg | 264 lb119.7 kg |
| Plate Loaded Dip Machine | 125 lb56.7 kg | 182 lb82.6 kg | 250 lb113.4 kg | 322 lb146.1 kg | |
| 280 lb127 kg | Dumbbell Bench Press | 87 lb39.5 kg | 136 lb61.7 kg | 210 lb95.3 kg | 271 lb122.9 kg |
| Plate Loaded Dip Machine | 128 lb58.1 kg | 186 lb84.4 kg | 256 lb116.1 kg | 330 lb149.7 kg | |
| 290 lb131.5 kg | Dumbbell Bench Press | 89 lb40.4 kg | 139 lb63 kg | 215 lb97.5 kg | 277 lb125.6 kg |
| Plate Loaded Dip Machine | 131 lb59.4 kg | 191 lb86.6 kg | 262 lb118.8 kg | 338 lb153.3 kg | |
| 300 lb136.1 kg | Dumbbell Bench Press | 91 lb41.3 kg | 142 lb64.4 kg | 220 lb99.8 kg | 283 lb128.4 kg |
| Plate Loaded Dip Machine | 134 lb60.8 kg | 195 lb88.5 kg | 268 lb121.6 kg | 346 lb156.9 kg |
Women’s Dumbbell Bench Press vs Plate Loaded Dip Machine 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 | Dumbbell Bench Press | 18 lb8.2 kg | 34 lb15.4 kg | 57 lb25.9 kg | 80 lb36.3 kg |
| Plate Loaded Dip Machine | 37 lb16.8 kg | 55 lb24.9 kg | 78 lb35.4 kg | 103 lb46.7 kg | |
| 110 lb49.9 kg | Dumbbell Bench Press | 19 lb8.6 kg | 37 lb16.8 kg | 61 lb27.7 kg | 85 lb38.6 kg |
| Plate Loaded Dip Machine | 39 lb17.7 kg | 59 lb26.8 kg | 83 lb37.6 kg | 110 lb49.9 kg | |
| 120 lb54.4 kg | Dumbbell Bench Press | 20 lb9.1 kg | 39 lb17.7 kg | 65 lb29.5 kg | 90 lb40.8 kg |
| Plate Loaded Dip Machine | 41 lb18.6 kg | 62 lb28.1 kg | 88 lb39.9 kg | 116 lb52.6 kg | |
| 130 lb59 kg | Dumbbell Bench Press | 21 lb9.5 kg | 41 lb18.6 kg | 68 lb30.8 kg | 95 lb43.1 kg |
| Plate Loaded Dip Machine | 44 lb20 kg | 65 lb29.5 kg | 93 lb42.2 kg | 123 lb55.8 kg | |
| 140 lb63.5 kg | Dumbbell Bench Press | 22 lb10 kg | 43 lb19.5 kg | 72 lb32.7 kg | 100 lb45.4 kg |
| Plate Loaded Dip Machine | 46 lb20.9 kg | 69 lb31.3 kg | 97 lb44 kg | 129 lb58.5 kg | |
| 150 lb68 kg | Dumbbell Bench Press | 23 lb10.4 kg | 45 lb20.4 kg | 75 lb34 kg | 105 lb47.6 kg |
| Plate Loaded Dip Machine | 48 lb21.8 kg | 72 lb32.7 kg | 102 lb46.3 kg | 135 lb61.2 kg | |
| 160 lb72.6 kg | Dumbbell Bench Press | 24 lb10.9 kg | 47 lb21.3 kg | 78 lb35.4 kg | 110 lb49.9 kg |
| Plate Loaded Dip Machine | 50 lb22.7 kg | 75 lb34 kg | 106 lb48.1 kg | 141 lb64 kg | |
| 170 lb77.1 kg | Dumbbell Bench Press | 25 lb11.3 kg | 49 lb22.2 kg | 82 lb37.2 kg | 114 lb51.7 kg |
| Plate Loaded Dip Machine | 52 lb23.6 kg | 78 lb35.4 kg | 111 lb50.3 kg | 147 lb66.7 kg | |
| 180 lb81.6 kg | Dumbbell Bench Press | 26 lb11.8 kg | 51 lb23.1 kg | 85 lb38.6 kg | 119 lb54 kg |
| Plate Loaded Dip Machine | 54 lb24.5 kg | 81 lb36.7 kg | 115 lb52.2 kg | 152 lb68.9 kg | |
| 190 lb86.2 kg | Dumbbell Bench Press | 27 lb12.2 kg | 53 lb24 kg | 88 lb39.9 kg | 123 lb55.8 kg |
| Plate Loaded Dip Machine | 56 lb25.4 kg | 84 lb38.1 kg | 119 lb54 kg | 158 lb71.7 kg | |
| 200 lb90.7 kg | Dumbbell Bench Press | 28 lb12.7 kg | 55 lb24.9 kg | 91 lb41.3 kg | 127 lb57.6 kg |
| Plate Loaded Dip Machine | 58 lb26.3 kg | 87 lb39.5 kg | 124 lb56.2 kg | 164 lb74.4 kg | |
| 210 lb95.3 kg | Dumbbell Bench Press | 29 lb13.2 kg | 56 lb25.4 kg | 94 lb42.6 kg | 131 lb59.4 kg |
| Plate Loaded Dip Machine | 60 lb27.2 kg | 90 lb40.8 kg | 128 lb58.1 kg | 169 lb76.7 kg | |
| 220 lb99.8 kg | Dumbbell Bench Press | 30 lb13.6 kg | 58 lb26.3 kg | 97 lb44 kg | 136 lb61.7 kg |
| Plate Loaded Dip Machine | 62 lb28.1 kg | 93 lb42.2 kg | 132 lb59.9 kg | 174 lb78.9 kg | |
| 230 lb104.3 kg | Dumbbell Bench Press | 31 lb14.1 kg | 60 lb27.2 kg | 100 lb45.4 kg | 140 lb63.5 kg |
| Plate Loaded Dip Machine | 64 lb29 kg | 96 lb43.5 kg | 136 lb61.7 kg | 180 lb81.6 kg | |
| 240 lb108.9 kg | Dumbbell Bench Press | 31 lb14.1 kg | 62 lb28.1 kg | 103 lb46.7 kg | 144 lb65.3 kg |
| Plate Loaded Dip Machine | 66 lb29.9 kg | 98 lb44.5 kg | 140 lb63.5 kg | 185 lb83.9 kg |
How Your Dumbbell Bench Press vs Plate Loaded Dip Machine 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 Dumbbell Bench Press and Plate Loaded Dip Machine 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 dumbbell bench press strength level
The dumbbell 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the plate loaded dip machine strength level
The standards use the sex-specific thresholds from the individual Plate Loaded Dip Machine 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.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
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.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the dumbbell bench press | Use bilateral estimated max from one-dumbbell input and adjust targets to exact bodyweight with the two-thirds rule. |
| Rate the plate loaded dip machine | 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. |
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 Dumbbell Bench Press and Plate Loaded Dip Machine 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 15.4 kg at 120 lb and 28.5 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Plate Loaded Dip Machine standard minus the Dumbbell Bench Press standard: zero means equal, above zero means the Plate Loaded Dip Machine standard is higher, and below zero means the Dumbbell 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 Dumbbell Bench Press and Plate Loaded Dip Machine Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
Across 100–240 lb bodyweight, the Elite gap changes from 10.4 to 18.6 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Plate Loaded Dip Machine standard minus the Dumbbell Bench Press standard: zero means equal, above zero means the Plate Loaded Dip Machine standard is higher, and below zero means the Dumbbell 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.
Dumbbell Bench Press and Plate Loaded Dip Machine Exercises Used by This Calculator
Compare like-for-like attempts by keeping the dumbbell bench press and plate loaded dip machine setup consistent with their individual rules. Use strict, repeatable Dumbbell Bench Press and Plate Loaded Dip Machine 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 Dumbbell Bench Press setup and load convention
Weight entered is weight per dumbbell. Dumbbells are lowered under control to chest level on a flat bench. Both dumbbells move together on each rep. Each rep finishes with full lockout at the top. Raw lifting only. Allowed equipment: matched dumbbells, flat bench, optional rack, optional belt, optional wrist wraps. Disallowed variations: incline dumbbell press, decline dumbbell press, single-arm dumbbell press, machine press, Smith machine, floor press, partial reps, and assisted reps. Estimated 1RM is calculated from bilateral load (weight per dumbbell × 2) and entered reps.
Use the Plate Loaded Dip Machine setup and load convention
The entered weight for strict Plate Loaded Dip Machine. Valid Plate Loaded Dip Machine reps. The machine must move through a clear, repeatable range that matches guided downward press from a controlled bent-elbow start to a controlled elbow-extension finish while the trunk stays fixed against the machine support. A valid finish requires the machine’s intended end position under control with stable body position and no obvious momentum or outside assistance. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Dumbbell Bench Press result and one recent Plate Loaded Dip Machine result
First lift: weight per dumbbell and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Dumbbell Bench Press — View the individual Dumbbell Bench Press standards and next strength-level target.
- Plate Loaded Dip Machine — View the individual Plate Loaded Dip Machine standards and next strength-level target.
- Bench Press 1 Rep Max Calculator — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Seated Dip Machine — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Assisted Dip Machine — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Weighted Dips (Parallel Bars) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.