Weighted Dips vs Dumbbell Bench Press Strength Standards
Compare your weighted dip and dumbbell bench press against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
For Weighted Dips, enter added external weight. For Dumbbell Bench Press, enter weight per dumbbell. Use a strict parallel-bar dip below elbow depth to full lockout with external load only and a strict, repeatable dumbbell bench press set that follows the canonical setup, range, and lockout rules. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Weighted Dips vs Dumbbell Bench Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the weighted dip and dumbbell bench press to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your weighted dip and dumbbell bench press.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Weighted Dips / Dumbbell Bench Press, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Weighted Dips vs Dumbbell Bench Press Standards
How to read the table: The first number is Weighted Dips; the second is Dumbbell Bench Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 42 / 49 lb 19 / 22.2 kg | 66 / 77 lb 29.9 / 34.9 kg | 90 / 119 lb 40.8 / 54 kg | 120 / 154 lb 54.4 / 69.9 kg |
| 130 lb 59 kg | 46 / 52 lb 20.7 / 23.6 kg | 72 / 82 lb 32.5 / 37.2 kg | 98 / 126 lb 44.3 / 57.2 kg | 130 / 162 lb 59 / 73.5 kg |
| 140 lb 63.5 kg | 49 / 55 lb 22.2 / 24.9 kg | 77 / 86 lb 34.9 / 39 kg | 105 / 132 lb 47.6 / 59.9 kg | 140 / 171 lb 63.5 / 77.6 kg |
| 150 lb 68 kg | 52 / 57 lb 23.8 / 25.9 kg | 82 / 90 lb 37.4 / 40.8 kg | 112 / 138 lb 51 / 62.6 kg | 150 / 179 lb 68 / 81.2 kg |
| 160 lb 72.6 kg | 56 / 60 lb 25.4 / 27.2 kg | 88 / 94 lb 39.9 / 42.6 kg | 120 / 144 lb 54.5 / 65.3 kg | 160 / 186 lb 72.6 / 84.4 kg |
| 170 lb 77.1 kg | 59 / 62 lb 27 / 28.1 kg | 93 / 97 lb 42.4 / 44 kg | 127 / 150 lb 57.8 / 68 kg | 170 / 194 lb 77.1 / 88 kg |
| 180 lb 81.6 kg | 63 / 65 lb 28.6 / 29.5 kg | 99 / 101 lb 44.9 / 45.8 kg | 135 / 156 lb 61.2 / 70.8 kg | 180 / 202 lb 81.6 / 91.6 kg |
| 190 lb 86.2 kg | 67 / 67 lb 30.2 / 30.4 kg | 105 / 105 lb 47.4 / 47.6 kg | 143 / 162 lb 64.7 / 73.5 kg | 190 / 209 lb 86.2 / 94.8 kg |
| 200 lb 90.7 kg | 70 / 69 lb 31.7 / 31.3 kg | 110 / 109 lb 49.9 / 49.4 kg | 150 / 168 lb 68 / 76.2 kg | 200 / 216 lb 90.7 / 98 kg |
| 210 lb 95.3 kg | 74 / 72 lb 33.4 / 32.7 kg | 116 / 112 lb 52.4 / 50.8 kg | 158 / 173 lb 71.5 / 78.5 kg | 210 / 223 lb 95.3 / 101.2 kg |
| 220 lb 99.8 kg | 77 / 74 lb 34.9 / 33.6 kg | 121 / 116 lb 54.9 / 52.6 kg | 165 / 179 lb 74.9 / 81.2 kg | 220 / 230 lb 99.8 / 104.3 kg |
| 230 lb 104.3 kg | 80 / 76 lb 36.5 / 34.5 kg | 126 / 119 lb 57.4 / 54 kg | 172 / 184 lb 78.2 / 83.5 kg | 230 / 237 lb 104.3 / 107.5 kg |
| 240 lb 108.9 kg | 84 / 78 lb 38.1 / 35.4 kg | 132 / 123 lb 59.9 / 55.8 kg | 180 / 189 lb 81.7 / 85.7 kg | 240 / 244 lb 108.9 / 110.7 kg |
| 250 lb 113.4 kg | 88 / 80 lb 39.7 / 36.3 kg | 138 / 126 lb 62.4 / 57.2 kg | 188 / 195 lb 85.1 / 88.5 kg | 250 / 251 lb 113.4 / 113.9 kg |
| 260 lb 117.9 kg | 91 / 83 lb 41.3 / 37.6 kg | 143 / 129 lb 64.8 / 58.5 kg | 195 / 200 lb 88.4 / 90.7 kg | 260 / 258 lb 117.9 / 117 kg |
| 270 lb 122.5 kg | 95 / 85 lb 42.9 / 38.6 kg | 149 / 133 lb 67.4 / 60.3 kg | 203 / 205 lb 91.9 / 93 kg | 270 / 264 lb 122.5 / 119.7 kg |
| 280 lb 127 kg | 98 / 87 lb 44.4 / 39.5 kg | 154 / 136 lb 69.9 / 61.7 kg | 210 / 210 lb 95.3 / 95.3 kg | 280 / 271 lb 127 / 122.9 kg |
| 290 lb 131.5 kg | 101 / 89 lb 46 / 40.4 kg | 159 / 139 lb 72.3 / 63 kg | 217 / 215 lb 98.6 / 97.5 kg | 290 / 277 lb 131.5 / 125.6 kg |
| 300 lb 136.1 kg | 105 / 91 lb 47.6 / 41.3 kg | 165 / 142 lb 74.9 / 64.4 kg | 225 / 220 lb 102.1 / 99.8 kg | 300 / 283 lb 136.1 / 128.4 kg |
Women’s Weighted Dips vs Dumbbell Bench Press Standards
How to read the table: The first number is Weighted Dips; the second is Dumbbell Bench Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 35 / 18 lb 15.9 / 8.2 kg | 55 / 34 lb 25 / 15.4 kg | 75 / 57 lb 34.1 / 25.9 kg | 100 / 80 lb 45.4 / 36.3 kg |
| 110 lb 49.9 kg | 39 / 19 lb 17.5 / 8.6 kg | 61 / 37 lb 27.4 / 16.8 kg | 83 / 61 lb 37.4 / 27.7 kg | 110 / 85 lb 49.9 / 38.6 kg |
| 120 lb 54.4 kg | 42 / 20 lb 19 / 9.1 kg | 66 / 39 lb 29.9 / 17.7 kg | 90 / 65 lb 40.8 / 29.5 kg | 120 / 90 lb 54.4 / 40.8 kg |
| 130 lb 59 kg | 46 / 21 lb 20.7 / 9.5 kg | 72 / 41 lb 32.5 / 18.6 kg | 98 / 68 lb 44.3 / 30.8 kg | 130 / 95 lb 59 / 43.1 kg |
| 140 lb 63.5 kg | 49 / 22 lb 22.2 / 10 kg | 77 / 43 lb 34.9 / 19.5 kg | 105 / 72 lb 47.6 / 32.7 kg | 140 / 100 lb 63.5 / 45.4 kg |
| 150 lb 68 kg | 52 / 23 lb 23.8 / 10.4 kg | 82 / 45 lb 37.4 / 20.4 kg | 112 / 75 lb 51 / 34 kg | 150 / 105 lb 68 / 47.6 kg |
| 160 lb 72.6 kg | 56 / 24 lb 25.4 / 10.9 kg | 88 / 47 lb 39.9 / 21.3 kg | 120 / 78 lb 54.5 / 35.4 kg | 160 / 110 lb 72.6 / 49.9 kg |
| 170 lb 77.1 kg | 59 / 25 lb 27 / 11.3 kg | 93 / 49 lb 42.4 / 22.2 kg | 127 / 82 lb 57.8 / 37.2 kg | 170 / 114 lb 77.1 / 51.7 kg |
| 180 lb 81.6 kg | 63 / 26 lb 28.6 / 11.8 kg | 99 / 51 lb 44.9 / 23.1 kg | 135 / 85 lb 61.2 / 38.6 kg | 180 / 119 lb 81.6 / 54 kg |
| 190 lb 86.2 kg | 67 / 27 lb 30.2 / 12.2 kg | 105 / 53 lb 47.4 / 24 kg | 143 / 88 lb 64.7 / 39.9 kg | 190 / 123 lb 86.2 / 55.8 kg |
| 200 lb 90.7 kg | 70 / 28 lb 31.7 / 12.7 kg | 110 / 55 lb 49.9 / 24.9 kg | 150 / 91 lb 68 / 41.3 kg | 200 / 127 lb 90.7 / 57.6 kg |
| 210 lb 95.3 kg | 74 / 29 lb 33.4 / 13.2 kg | 116 / 56 lb 52.4 / 25.4 kg | 158 / 94 lb 71.5 / 42.6 kg | 210 / 131 lb 95.3 / 59.4 kg |
| 220 lb 99.8 kg | 77 / 30 lb 34.9 / 13.6 kg | 121 / 58 lb 54.9 / 26.3 kg | 165 / 97 lb 74.9 / 44 kg | 220 / 136 lb 99.8 / 61.7 kg |
| 230 lb 104.3 kg | 80 / 31 lb 36.5 / 14.1 kg | 126 / 60 lb 57.4 / 27.2 kg | 172 / 100 lb 78.2 / 45.4 kg | 230 / 140 lb 104.3 / 63.5 kg |
| 240 lb 108.9 kg | 84 / 31 lb 38.1 / 14.1 kg | 132 / 62 lb 59.9 / 28.1 kg | 180 / 103 lb 81.7 / 46.7 kg | 240 / 144 lb 108.9 / 65.3 kg |
How Your Weighted Dips vs Dumbbell Bench Press Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the weighted dip strength level
The individual Weighted Dips tool supplies shared standards for estimated added load divided by bodyweight. Novice through Elite use the canonical added-weight-to-bodyweight thresholds, and bodyweight itself is not included in the entered load.
3. Find the dumbbell bench press strength level
The standards use the sex-specific targets from the individual Dumbbell Bench Press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier 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 is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the 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 weighted-dip added-load standards directly without changing their specialized method. |
| Rate the dumbbell bench press | Adjust dumbbell bench press targets to exact bodyweight with the two-thirds 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. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Weighted Dips and Dumbbell Bench Press Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the dumbbell bench press standard is higher; below zero means the weighted dip standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The weighted dip and dumbbell 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.
15.5 → 7.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the dumbbell bench press standard minus the weighted dip standard. A plus sign means the dumbbell bench press standard is higher. A minus sign means the weighted dip standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +7 lb +3.2 kg | +11 lb +5 kg | +29 lb +13.2 kg | +34 lb +15.5 kg |
| 130 lb 59 kg | +6 lb +2.9 kg | +10 lb +4.7 kg | +28 lb +12.9 kg | +32 lb +14.5 kg |
| 140 lb 63.5 kg | +6 lb +2.7 kg | +9 lb +4.1 kg | +27 lb +12.3 kg | +31 lb +14.1 kg |
| 150 lb 68 kg | +5 lb +2.1 kg | +8 lb +3.4 kg | +26 lb +11.6 kg | +29 lb +13.2 kg |
| 160 lb 72.6 kg | +4 lb +1.8 kg | +6 lb +2.7 kg | +24 lb +10.8 kg | +26 lb +11.8 kg |
| 170 lb 77.1 kg | +3 lb +1.1 kg | +4 lb +1.6 kg | +23 lb +10.2 kg | +24 lb +10.9 kg |
| 180 lb 81.6 kg | +2 lb +0.9 kg | +2 lb +0.9 kg | +21 lb +9.6 kg | +22 lb +10 kg |
| 190 lb 86.2 kg | 0 lb +0.2 kg | 0 lb +0.2 kg | +19 lb +8.8 kg | +19 lb +8.6 kg |
| 200 lb 90.7 kg | −1 lb −0.4 kg | −1 lb −0.5 kg | +18 lb +8.2 kg | +16 lb +7.3 kg |
| 210 lb 95.3 kg | −2 lb −0.7 kg | −4 lb −1.6 kg | +15 lb +7 kg | +13 lb +5.9 kg |
| 220 lb 99.8 kg | −3 lb −1.3 kg | −5 lb −2.3 kg | +14 lb +6.3 kg | +10 lb +4.5 kg |
| 230 lb 104.3 kg | −4 lb −2 kg | −7 lb −3.4 kg | +12 lb +5.3 kg | +7 lb +3.2 kg |
| 240 lb 108.9 kg | −6 lb −2.7 kg | −9 lb −4.1 kg | +9 lb +4 kg | +4 lb +1.8 kg |
| 250 lb 113.4 kg | −8 lb −3.4 kg | −12 lb −5.2 kg | +7 lb +3.4 kg | +1 lb +0.5 kg |
| 260 lb 117.9 kg | −8 lb −3.7 kg | −14 lb −6.3 kg | +5 lb +2.3 kg | −2 lb −0.9 kg |
| 270 lb 122.5 kg | −10 lb −4.3 kg | −16 lb −7.1 kg | +2 lb +1.1 kg | −6 lb −2.8 kg |
| 280 lb 127 kg | −11 lb −4.9 kg | −18 lb −8.2 kg | 0 lb 0 kg | −9 lb −4.1 kg |
| 290 lb 131.5 kg | −12 lb −5.6 kg | −20 lb −9.3 kg | −2 lb −1.1 kg | −13 lb −5.9 kg |
| 300 lb 136.1 kg | −14 lb −6.3 kg | −23 lb −10.5 kg | −5 lb −2.3 kg | −17 lb −7.7 kg |
How Women’s Weighted Dips and Dumbbell Bench Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
9.1 → 43.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the dumbbell bench press standard minus the weighted dip standard. A plus sign means the dumbbell bench press standard is higher. A minus sign means the weighted dip standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −17 lb −7.7 kg | −21 lb −9.6 kg | −18 lb −8.2 kg | −20 lb −9.1 kg |
| 110 lb 49.9 kg | −20 lb −8.9 kg | −24 lb −10.6 kg | −22 lb −9.7 kg | −25 lb −11.3 kg |
| 120 lb 54.4 kg | −22 lb −9.9 kg | −27 lb −12.2 kg | −25 lb −11.3 kg | −30 lb −13.6 kg |
| 130 lb 59 kg | −25 lb −11.2 kg | −31 lb −13.9 kg | −30 lb −13.5 kg | −35 lb −15.9 kg |
| 140 lb 63.5 kg | −27 lb −12.2 kg | −34 lb −15.4 kg | −33 lb −14.9 kg | −40 lb −18.1 kg |
| 150 lb 68 kg | −29 lb −13.4 kg | −37 lb −17 kg | −37 lb −17 kg | −45 lb −20.4 kg |
| 160 lb 72.6 kg | −32 lb −14.5 kg | −41 lb −18.6 kg | −42 lb −19.1 kg | −50 lb −22.7 kg |
| 170 lb 77.1 kg | −34 lb −15.7 kg | −44 lb −20.2 kg | −45 lb −20.6 kg | −56 lb −25.4 kg |
| 180 lb 81.6 kg | −37 lb −16.8 kg | −48 lb −21.8 kg | −50 lb −22.6 kg | −61 lb −27.6 kg |
| 190 lb 86.2 kg | −40 lb −18 kg | −52 lb −23.4 kg | −55 lb −24.8 kg | −67 lb −30.4 kg |
| 200 lb 90.7 kg | −42 lb −19 kg | −55 lb −25 kg | −59 lb −26.7 kg | −73 lb −33.1 kg |
| 210 lb 95.3 kg | −45 lb −20.2 kg | −60 lb −27 kg | −64 lb −28.9 kg | −79 lb −35.9 kg |
| 220 lb 99.8 kg | −47 lb −21.3 kg | −63 lb −28.6 kg | −68 lb −30.9 kg | −84 lb −38.1 kg |
| 230 lb 104.3 kg | −49 lb −22.4 kg | −66 lb −30.2 kg | −72 lb −32.8 kg | −90 lb −40.8 kg |
| 240 lb 108.9 kg | −53 lb −24 kg | −70 lb −31.8 kg | −77 lb −35 kg | −96 lb −43.6 kg |
Weighted Dips and Dumbbell Bench Press Exercises Used by This Calculator
This calculator uses a strict weighted parallel-bar dip and a strict dumbbell bench press. Use strict Weighted Dips and Dumbbell Bench Press sets that follow each individual tool’s canonical setup, range, equipment, and lockout rules. Do not transfer a load convention or variation from one exercise to the other.
Enter added weight only for full-range parallel-bar dips
Lower under control until the shoulder crease is below the elbow and finish at full lockout. Enter only added external weight, not bodyweight plus load. Do not use bench or assisted dips, partial range, bouncing, kipping, momentum, or leg drive.
Use a strict, repeatable Dumbbell Bench Press
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. Enter weight per dumbbell. Keep the same equipment and setup when retesting.
Enter one recent Weighted Dips set and one recent Dumbbell Bench Press set
Use each exercise’s stated load convention and enter a whole number from 1 to 12 reps. Pounds and kilograms can be mixed. Use clean, difficult sets and repeat the same equipment and setup when retesting.
Related Tools
- Weighted Dips (Parallel Bars) — View the individual Weighted Dips standards and next strength-level target.
- Dumbbell Bench Press — View the individual Dumbbell Bench Press standards and next strength-level target.
- Bench Press 1RM Calculator — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Bodyweight Dip Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.