Weighted Dips vs Machine Chest Press Strength Standards
Compare your weighted dip and machine chest 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.
Enter added external weight only for weighted dips. Enter the displayed machine or stack weight for the chest press machine. Use a strict parallel-bar dip below elbow depth to full lockout with external load only and a strict, repeatable chest press machine 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 Machine Chest Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the weighted dip and machine chest 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 machine chest 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 / Machine Chest 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 Machine Chest Press Standards
How to read the table: The first number is Weighted Dips; the second is Machine Chest 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 / 109 lb 19 / 49.4 kg | 66 / 151 lb 29.9 / 68.5 kg | 90 / 200 lb 40.8 / 90.7 kg | 120 / 259 lb 54.4 / 117.5 kg |
| 130 lb 59 kg | 46 / 115 lb 20.7 / 52.2 kg | 72 / 159 lb 32.5 / 72.1 kg | 98 / 211 lb 44.3 / 95.7 kg | 130 / 273 lb 59 / 123.8 kg |
| 140 lb 63.5 kg | 49 / 121 lb 22.2 / 54.9 kg | 77 / 167 lb 34.9 / 75.7 kg | 105 / 222 lb 47.6 / 100.7 kg | 140 / 287 lb 63.5 / 130.2 kg |
| 150 lb 68 kg | 52 / 126 lb 23.8 / 57.2 kg | 82 / 175 lb 37.4 / 79.4 kg | 112 / 232 lb 51 / 105.2 kg | 150 / 301 lb 68 / 136.5 kg |
| 160 lb 72.6 kg | 56 / 132 lb 25.4 / 59.9 kg | 88 / 183 lb 39.9 / 83 kg | 120 / 243 lb 54.5 / 110.2 kg | 160 / 314 lb 72.6 / 142.4 kg |
| 170 lb 77.1 kg | 59 / 137 lb 27 / 62.1 kg | 93 / 190 lb 42.4 / 86.2 kg | 127 / 253 lb 57.8 / 114.8 kg | 170 / 327 lb 77.1 / 148.3 kg |
| 180 lb 81.6 kg | 63 / 143 lb 28.6 / 64.9 kg | 99 / 198 lb 44.9 / 89.8 kg | 135 / 262 lb 61.2 / 118.8 kg | 180 / 340 lb 81.6 / 154.2 kg |
| 190 lb 86.2 kg | 67 / 148 lb 30.2 / 67.1 kg | 105 / 205 lb 47.4 / 93 kg | 143 / 272 lb 64.7 / 123.4 kg | 190 / 352 lb 86.2 / 159.7 kg |
| 200 lb 90.7 kg | 70 / 153 lb 31.7 / 69.4 kg | 110 / 212 lb 49.9 / 96.2 kg | 150 / 281 lb 68 / 127.5 kg | 200 / 364 lb 90.7 / 165.1 kg |
| 210 lb 95.3 kg | 74 / 158 lb 33.4 / 71.7 kg | 116 / 219 lb 52.4 / 99.3 kg | 158 / 291 lb 71.5 / 132 kg | 210 / 376 lb 95.3 / 170.6 kg |
| 220 lb 99.8 kg | 77 / 163 lb 34.9 / 73.9 kg | 121 / 226 lb 54.9 / 102.5 kg | 165 / 300 lb 74.9 / 136.1 kg | 220 / 388 lb 99.8 / 176 kg |
| 230 lb 104.3 kg | 80 / 168 lb 36.5 / 76.2 kg | 126 / 233 lb 57.4 / 105.7 kg | 172 / 309 lb 78.2 / 140.2 kg | 230 / 400 lb 104.3 / 181.4 kg |
| 240 lb 108.9 kg | 84 / 173 lb 38.1 / 78.5 kg | 132 / 240 lb 59.9 / 108.9 kg | 180 / 318 lb 81.7 / 144.2 kg | 240 / 411 lb 108.9 / 186.4 kg |
| 250 lb 113.4 kg | 88 / 178 lb 39.7 / 80.7 kg | 138 / 246 lb 62.4 / 111.6 kg | 188 / 327 lb 85.1 / 148.3 kg | 250 / 423 lb 113.4 / 191.9 kg |
| 260 lb 117.9 kg | 91 / 182 lb 41.3 / 82.6 kg | 143 / 253 lb 64.8 / 114.8 kg | 195 / 335 lb 88.4 / 152 kg | 260 / 434 lb 117.9 / 196.9 kg |
| 270 lb 122.5 kg | 95 / 187 lb 42.9 / 84.8 kg | 149 / 259 lb 67.4 / 117.5 kg | 203 / 344 lb 91.9 / 156 kg | 270 / 445 lb 122.5 / 201.8 kg |
| 280 lb 127 kg | 98 / 192 lb 44.4 / 87.1 kg | 154 / 265 lb 69.9 / 120.2 kg | 210 / 352 lb 95.3 / 159.7 kg | 280 / 456 lb 127 / 206.8 kg |
| 290 lb 131.5 kg | 101 / 196 lb 46 / 88.9 kg | 159 / 272 lb 72.3 / 123.4 kg | 217 / 361 lb 98.6 / 163.7 kg | 290 / 467 lb 131.5 / 211.8 kg |
| 300 lb 136.1 kg | 105 / 201 lb 47.6 / 91.2 kg | 165 / 278 lb 74.9 / 126.1 kg | 225 / 369 lb 102.1 / 167.4 kg | 300 / 477 lb 136.1 / 216.4 kg |
Women’s Weighted Dips vs Machine Chest Press Standards
How to read the table: The first number is Weighted Dips; the second is Machine Chest 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 / 60 lb 15.9 / 27.2 kg | 55 / 82 lb 25 / 37.2 kg | 75 / 112 lb 34.1 / 50.8 kg | 100 / 147 lb 45.4 / 66.7 kg |
| 110 lb 49.9 kg | 39 / 63 lb 17.5 / 28.6 kg | 61 / 88 lb 27.4 / 39.9 kg | 83 / 120 lb 37.4 / 54.4 kg | 110 / 156 lb 49.9 / 70.8 kg |
| 120 lb 54.4 kg | 42 / 67 lb 19 / 30.4 kg | 66 / 93 lb 29.9 / 42.2 kg | 90 / 127 lb 40.8 / 57.6 kg | 120 / 165 lb 54.4 / 74.8 kg |
| 130 lb 59 kg | 46 / 71 lb 20.7 / 32.2 kg | 72 / 98 lb 32.5 / 44.5 kg | 98 / 134 lb 44.3 / 60.8 kg | 130 / 175 lb 59 / 79.4 kg |
| 140 lb 63.5 kg | 49 / 74 lb 22.2 / 33.6 kg | 77 / 103 lb 34.9 / 46.7 kg | 105 / 140 lb 47.6 / 63.5 kg | 140 / 183 lb 63.5 / 83 kg |
| 150 lb 68 kg | 52 / 78 lb 23.8 / 35.4 kg | 82 / 108 lb 37.4 / 49 kg | 112 / 147 lb 51 / 66.7 kg | 150 / 192 lb 68 / 87.1 kg |
| 160 lb 72.6 kg | 56 / 81 lb 25.4 / 36.7 kg | 88 / 113 lb 39.9 / 51.3 kg | 120 / 153 lb 54.5 / 69.4 kg | 160 / 200 lb 72.6 / 90.7 kg |
| 170 lb 77.1 kg | 59 / 85 lb 27 / 38.6 kg | 93 / 117 lb 42.4 / 53.1 kg | 127 / 160 lb 57.8 / 72.6 kg | 170 / 209 lb 77.1 / 94.8 kg |
| 180 lb 81.6 kg | 63 / 88 lb 28.6 / 39.9 kg | 99 / 122 lb 44.9 / 55.3 kg | 135 / 166 lb 61.2 / 75.3 kg | 180 / 217 lb 81.6 / 98.4 kg |
| 190 lb 86.2 kg | 67 / 91 lb 30.2 / 41.3 kg | 105 / 126 lb 47.4 / 57.2 kg | 143 / 172 lb 64.7 / 78 kg | 190 / 225 lb 86.2 / 102.1 kg |
| 200 lb 90.7 kg | 70 / 94 lb 31.7 / 42.6 kg | 110 / 131 lb 49.9 / 59.4 kg | 150 / 178 lb 68 / 80.7 kg | 200 / 233 lb 90.7 / 105.7 kg |
| 210 lb 95.3 kg | 74 / 98 lb 33.4 / 44.5 kg | 116 / 135 lb 52.4 / 61.2 kg | 158 / 184 lb 71.5 / 83.5 kg | 210 / 240 lb 95.3 / 108.9 kg |
| 220 lb 99.8 kg | 77 / 101 lb 34.9 / 45.8 kg | 121 / 139 lb 54.9 / 63 kg | 165 / 190 lb 74.9 / 86.2 kg | 220 / 248 lb 99.8 / 112.5 kg |
| 230 lb 104.3 kg | 80 / 104 lb 36.5 / 47.2 kg | 126 / 144 lb 57.4 / 65.3 kg | 172 / 195 lb 78.2 / 88.5 kg | 230 / 255 lb 104.3 / 115.7 kg |
| 240 lb 108.9 kg | 84 / 107 lb 38.1 / 48.5 kg | 132 / 148 lb 59.9 / 67.1 kg | 180 / 201 lb 81.7 / 91.2 kg | 240 / 263 lb 108.9 / 119.3 kg |
How Your Weighted Dips vs Machine Chest 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 machine chest press strength level
The standards use the sex-specific targets from the individual Chest Press Machine 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 chest press machine | Adjust chest press machine 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 Machine Chest 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 machine chest 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 standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
63.1 → 80.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the machine chest press standard minus the weighted dip standard. A plus sign means the machine chest press standard is higher. A minus sign means the weighted dip standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +67 lb +30.4 kg | +85 lb +38.6 kg | +110 lb +49.9 kg | +139 lb +63.1 kg |
| 130 lb 59 kg | +69 lb +31.5 kg | +87 lb +39.6 kg | +113 lb +51.4 kg | +143 lb +64.8 kg |
| 140 lb 63.5 kg | +72 lb +32.7 kg | +90 lb +40.8 kg | +117 lb +53.1 kg | +147 lb +66.7 kg |
| 150 lb 68 kg | +74 lb +33.4 kg | +93 lb +42 kg | +120 lb +54.2 kg | +151 lb +68.5 kg |
| 160 lb 72.6 kg | +76 lb +34.5 kg | +95 lb +43.1 kg | +123 lb +55.7 kg | +154 lb +69.8 kg |
| 170 lb 77.1 kg | +78 lb +35.1 kg | +97 lb +43.8 kg | +126 lb +57 kg | +157 lb +71.2 kg |
| 180 lb 81.6 kg | +80 lb +36.3 kg | +99 lb +44.9 kg | +127 lb +57.6 kg | +160 lb +72.6 kg |
| 190 lb 86.2 kg | +81 lb +36.9 kg | +100 lb +45.6 kg | +129 lb +58.7 kg | +162 lb +73.5 kg |
| 200 lb 90.7 kg | +83 lb +37.7 kg | +102 lb +46.3 kg | +131 lb +59.5 kg | +164 lb +74.4 kg |
| 210 lb 95.3 kg | +84 lb +38.3 kg | +103 lb +46.9 kg | +133 lb +60.5 kg | +166 lb +75.3 kg |
| 220 lb 99.8 kg | +86 lb +39 kg | +105 lb +47.6 kg | +135 lb +61.2 kg | +168 lb +76.2 kg |
| 230 lb 104.3 kg | +88 lb +39.7 kg | +107 lb +48.3 kg | +137 lb +62 kg | +170 lb +77.1 kg |
| 240 lb 108.9 kg | +89 lb +40.4 kg | +108 lb +49 kg | +138 lb +62.5 kg | +171 lb +77.5 kg |
| 250 lb 113.4 kg | +90 lb +41 kg | +108 lb +49.2 kg | +139 lb +63.2 kg | +173 lb +78.5 kg |
| 260 lb 117.9 kg | +91 lb +41.3 kg | +110 lb +50 kg | +140 lb +63.6 kg | +174 lb +79 kg |
| 270 lb 122.5 kg | +92 lb +41.9 kg | +110 lb +50.1 kg | +141 lb +64.1 kg | +175 lb +79.3 kg |
| 280 lb 127 kg | +94 lb +42.7 kg | +111 lb +50.3 kg | +142 lb +64.4 kg | +176 lb +79.8 kg |
| 290 lb 131.5 kg | +95 lb +42.9 kg | +113 lb +51.1 kg | +144 lb +65.1 kg | +177 lb +80.3 kg |
| 300 lb 136.1 kg | +96 lb +43.6 kg | +113 lb +51.2 kg | +144 lb +65.3 kg | +177 lb +80.3 kg |
How Women’s Weighted Dips and Machine Chest Press Standards Differ
What the women’s data shows:
The standards come closest at 240 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
21.3 → 10.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the machine chest press standard minus the weighted dip standard. A plus sign means the machine chest press standard is higher. A minus sign means the weighted dip standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +25 lb +11.3 kg | +27 lb +12.2 kg | +37 lb +16.7 kg | +47 lb +21.3 kg |
| 110 lb 49.9 kg | +24 lb +11.1 kg | +27 lb +12.5 kg | +37 lb +17 kg | +46 lb +20.9 kg |
| 120 lb 54.4 kg | +25 lb +11.4 kg | +27 lb +12.3 kg | +37 lb +16.8 kg | +45 lb +20.4 kg |
| 130 lb 59 kg | +25 lb +11.5 kg | +26 lb +12 kg | +36 lb +16.5 kg | +45 lb +20.4 kg |
| 140 lb 63.5 kg | +25 lb +11.4 kg | +26 lb +11.8 kg | +35 lb +15.9 kg | +43 lb +19.5 kg |
| 150 lb 68 kg | +26 lb +11.6 kg | +26 lb +11.6 kg | +35 lb +15.7 kg | +42 lb +19.1 kg |
| 160 lb 72.6 kg | +25 lb +11.3 kg | +25 lb +11.4 kg | +33 lb +14.9 kg | +40 lb +18.1 kg |
| 170 lb 77.1 kg | +26 lb +11.6 kg | +24 lb +10.7 kg | +33 lb +14.8 kg | +39 lb +17.7 kg |
| 180 lb 81.6 kg | +25 lb +11.3 kg | +23 lb +10.4 kg | +31 lb +14.1 kg | +37 lb +16.8 kg |
| 190 lb 86.2 kg | +24 lb +11.1 kg | +21 lb +9.8 kg | +29 lb +13.3 kg | +35 lb +15.9 kg |
| 200 lb 90.7 kg | +24 lb +10.9 kg | +21 lb +9.5 kg | +28 lb +12.7 kg | +33 lb +15 kg |
| 210 lb 95.3 kg | +24 lb +11.1 kg | +19 lb +8.8 kg | +26 lb +12 kg | +30 lb +13.6 kg |
| 220 lb 99.8 kg | +24 lb +10.9 kg | +18 lb +8.1 kg | +25 lb +11.3 kg | +28 lb +12.7 kg |
| 230 lb 104.3 kg | +24 lb +10.7 kg | +18 lb +7.9 kg | +23 lb +10.3 kg | +25 lb +11.4 kg |
| 240 lb 108.9 kg | +23 lb +10.4 kg | +16 lb +7.2 kg | +21 lb +9.5 kg | +23 lb +10.4 kg |
Weighted Dips and Machine Chest Press Exercises Used by This Calculator
This calculator uses a strict weighted parallel-bar dip and a strict chest press machine. Use strict full-range parallel-bar dips and a selectorized horizontal chest press machine. Do not substitute bench dips, assisted dips, ring dips, a plate-loaded press, free-weight bench press, partial reps, bouncing, kipping, or assisted repetitions.
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 Chest Press Machine
Movement is performed on a selectorized horizontal chest press machine Seat height must allow handles to align approximately with mid-chest Full range of motion required on every rep Handles must be lowered under control to chest-depth equivalent Each rep must reach full elbow extension without bouncing or shortening the movement Torso and head must remain in contact with the pad throughout the set Enter displayed machine or stack weight. Keep the same equipment and setup when retesting.
Enter one recent weighted dip set and one recent machine chest press set
For weighted dips, enter added external weight only and 1 to 12 strict repetitions from below-elbow depth to lockout. For the machine press, enter displayed load and 1 to 12 strict full-range repetitions with torso and head against the pad. Pounds and kilograms can be mixed.
Related Tools
- Weighted Dips (Parallel Bars) — View the individual Weighted Dips standards and next strength-level target.
- Chest Press Machine — View the individual Machine Chest Press standards and next strength-level target.
- Bodyweight Dip Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Weighted Ring Dip — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Close-Grip Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.