Weighted Dips vs Incline Dumbbell Bench Press Strength Standards
Compare your weighted dips and incline 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.
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict parallel-bar weighted dip with securely attached external load, full elbow lockout, shoulder crease clearly below the elbow, and no momentum and a bilateral incline dumbbell bench press using two matched dumbbells, a 30–45 degree bench, shoulder-level bottom range, and even full lockout. 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 Incline Dumbbell Bench Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the weighted dips and incline 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 dips and incline 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 / Incline 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 Incline Dumbbell Bench Press Standards
How to read the table: The first number is Weighted Dips; the second is Incline 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 / 56 lb 19 / 25.4 kg | 66 / 84 lb 29.9 / 38.1 kg | 90 / 112 lb 40.8 / 50.8 kg | 120 / 168 lb 54.4 / 76.2 kg |
| 130 lb 59 kg | 46 / 59 lb 20.7 / 26.8 kg | 72 / 89 lb 32.5 / 40.4 kg | 98 / 118 lb 44.3 / 53.5 kg | 130 / 177 lb 59 / 80.3 kg |
| 140 lb 63.5 kg | 49 / 62 lb 22.2 / 28.1 kg | 77 / 93 lb 34.9 / 42.2 kg | 105 / 124 lb 47.6 / 56.2 kg | 140 / 186 lb 63.5 / 84.4 kg |
| 150 lb 68 kg | 52 / 65 lb 23.8 / 29.5 kg | 82 / 97 lb 37.4 / 44 kg | 112 / 130 lb 51 / 59 kg | 150 / 195 lb 68 / 88.5 kg |
| 160 lb 72.6 kg | 56 / 68 lb 25.4 / 30.8 kg | 88 / 102 lb 39.9 / 46.3 kg | 120 / 136 lb 54.5 / 61.7 kg | 160 / 203 lb 72.6 / 92.1 kg |
| 170 lb 77.1 kg | 59 / 71 lb 27 / 32.2 kg | 93 / 106 lb 42.4 / 48.1 kg | 127 / 141 lb 57.8 / 64 kg | 170 / 212 lb 77.1 / 96.2 kg |
| 180 lb 81.6 kg | 63 / 73 lb 28.6 / 33.1 kg | 99 / 110 lb 44.9 / 49.9 kg | 135 / 147 lb 61.2 / 66.7 kg | 180 / 220 lb 81.6 / 99.8 kg |
| 190 lb 86.2 kg | 67 / 76 lb 30.2 / 34.5 kg | 105 / 114 lb 47.4 / 51.7 kg | 143 / 152 lb 64.7 / 68.9 kg | 190 / 228 lb 86.2 / 103.4 kg |
| 200 lb 90.7 kg | 70 / 79 lb 31.7 / 35.8 kg | 110 / 118 lb 49.9 / 53.5 kg | 150 / 157 lb 68 / 71.2 kg | 200 / 236 lb 90.7 / 107 kg |
| 210 lb 95.3 kg | 74 / 81 lb 33.4 / 36.7 kg | 116 / 122 lb 52.4 / 55.3 kg | 158 / 162 lb 71.5 / 73.5 kg | 210 / 244 lb 95.3 / 110.7 kg |
| 220 lb 99.8 kg | 77 / 84 lb 34.9 / 38.1 kg | 121 / 126 lb 54.9 / 57.2 kg | 165 / 168 lb 74.9 / 76.2 kg | 220 / 251 lb 99.8 / 113.9 kg |
| 230 lb 104.3 kg | 80 / 86 lb 36.5 / 39 kg | 126 / 129 lb 57.4 / 58.5 kg | 172 / 173 lb 78.2 / 78.5 kg | 230 / 259 lb 104.3 / 117.5 kg |
| 240 lb 108.9 kg | 84 / 89 lb 38.1 / 40.4 kg | 132 / 133 lb 59.9 / 60.3 kg | 180 / 178 lb 81.7 / 80.7 kg | 240 / 266 lb 108.9 / 120.7 kg |
| 250 lb 113.4 kg | 88 / 91 lb 39.7 / 41.3 kg | 138 / 137 lb 62.4 / 62.1 kg | 188 / 183 lb 85.1 / 83 kg | 250 / 274 lb 113.4 / 124.3 kg |
| 260 lb 117.9 kg | 91 / 94 lb 41.3 / 42.6 kg | 143 / 141 lb 64.8 / 64 kg | 195 / 187 lb 88.4 / 84.8 kg | 260 / 281 lb 117.9 / 127.5 kg |
| 270 lb 122.5 kg | 95 / 96 lb 42.9 / 43.5 kg | 149 / 144 lb 67.4 / 65.3 kg | 203 / 192 lb 91.9 / 87.1 kg | 270 / 288 lb 122.5 / 130.6 kg |
| 280 lb 127 kg | 98 / 98 lb 44.4 / 44.5 kg | 154 / 148 lb 69.9 / 67.1 kg | 210 / 197 lb 95.3 / 89.4 kg | 280 / 295 lb 127 / 133.8 kg |
| 290 lb 131.5 kg | 101 / 101 lb 46 / 45.8 kg | 159 / 151 lb 72.3 / 68.5 kg | 217 / 201 lb 98.6 / 91.2 kg | 290 / 302 lb 131.5 / 137 kg |
| 300 lb 136.1 kg | 105 / 103 lb 47.6 / 46.7 kg | 165 / 155 lb 74.9 / 70.3 kg | 225 / 206 lb 102.1 / 93.4 kg | 300 / 309 lb 136.1 / 140.2 kg |
Women’s Weighted Dips vs Incline Dumbbell Bench Press Standards
How to read the table: The first number is Weighted Dips; the second is Incline 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 / 37 lb 25 / 16.8 kg | 75 / 60 lb 34.1 / 27.2 kg | 100 / 92 lb 45.4 / 41.7 kg |
| 110 lb 49.9 kg | 39 / 20 lb 17.5 / 9.1 kg | 61 / 39 lb 27.4 / 17.7 kg | 83 / 63 lb 37.4 / 28.6 kg | 110 / 98 lb 49.9 / 44.5 kg |
| 120 lb 54.4 kg | 42 / 21 lb 19 / 9.5 kg | 66 / 41 lb 29.9 / 18.6 kg | 90 / 67 lb 40.8 / 30.4 kg | 120 / 103 lb 54.4 / 46.7 kg |
| 130 lb 59 kg | 46 / 22 lb 20.7 / 10 kg | 72 / 44 lb 32.5 / 20 kg | 98 / 71 lb 44.3 / 32.2 kg | 130 / 109 lb 59 / 49.4 kg |
| 140 lb 63.5 kg | 49 / 23 lb 22.2 / 10.4 kg | 77 / 46 lb 34.9 / 20.9 kg | 105 / 74 lb 47.6 / 33.6 kg | 140 / 115 lb 63.5 / 52.2 kg |
| 150 lb 68 kg | 52 / 24 lb 23.8 / 10.9 kg | 82 / 48 lb 37.4 / 21.8 kg | 112 / 78 lb 51 / 35.4 kg | 150 / 120 lb 68 / 54.4 kg |
| 160 lb 72.6 kg | 56 / 25 lb 25.4 / 11.3 kg | 88 / 50 lb 39.9 / 22.7 kg | 120 / 81 lb 54.5 / 36.7 kg | 160 / 125 lb 72.6 / 56.7 kg |
| 170 lb 77.1 kg | 59 / 26 lb 27 / 11.8 kg | 93 / 52 lb 42.4 / 23.6 kg | 127 / 85 lb 57.8 / 38.6 kg | 170 / 130 lb 77.1 / 59 kg |
| 180 lb 81.6 kg | 63 / 27 lb 28.6 / 12.2 kg | 99 / 54 lb 44.9 / 24.5 kg | 135 / 88 lb 61.2 / 39.9 kg | 180 / 136 lb 81.6 / 61.7 kg |
| 190 lb 86.2 kg | 67 / 28 lb 30.2 / 12.7 kg | 105 / 56 lb 47.4 / 25.4 kg | 143 / 91 lb 64.7 / 41.3 kg | 190 / 140 lb 86.2 / 63.5 kg |
| 200 lb 90.7 kg | 70 / 29 lb 31.7 / 13.2 kg | 110 / 58 lb 49.9 / 26.3 kg | 150 / 94 lb 68 / 42.6 kg | 200 / 145 lb 90.7 / 65.8 kg |
| 210 lb 95.3 kg | 74 / 30 lb 33.4 / 13.6 kg | 116 / 60 lb 52.4 / 27.2 kg | 158 / 98 lb 71.5 / 44.5 kg | 210 / 150 lb 95.3 / 68 kg |
| 220 lb 99.8 kg | 77 / 31 lb 34.9 / 14.1 kg | 121 / 62 lb 54.9 / 28.1 kg | 165 / 101 lb 74.9 / 45.8 kg | 220 / 155 lb 99.8 / 70.3 kg |
| 230 lb 104.3 kg | 80 / 32 lb 36.5 / 14.5 kg | 126 / 64 lb 57.4 / 29 kg | 172 / 104 lb 78.2 / 47.2 kg | 230 / 160 lb 104.3 / 72.6 kg |
| 240 lb 108.9 kg | 84 / 33 lb 38.1 / 15 kg | 132 / 66 lb 59.9 / 29.9 kg | 180 / 107 lb 81.7 / 48.5 kg | 240 / 164 lb 108.9 / 74.4 kg |
How Your Weighted Dips vs Incline 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 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 incline dumbbell bench press strength level
The standards use the sex-specific incline dumbbell bench press thresholds from the individual 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 larger lifters are expected to press more per dumbbell 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 canonical added-load-to-bodyweight thresholds directly without allometric rescaling. |
| Rate the incline dumbbell bench press | Use one-dumbbell estimated max and adjust 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 Incline 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 incline dumbbell bench press standard is higher; below zero means the weighted dips 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 dips and incline dumbbell bench press standards are within 3 lb at 250 lb, 260 lb, 270 lb, 280 lb, 290 lb, and 300 lb.
Elite at every displayed bodyweight.
21.8 → 4.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the incline dumbbell bench press standard minus the weighted dips standard. A plus sign means the incline dumbbell bench press standard is higher. A minus sign means the weighted dips standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +14 lb +6.4 kg | +18 lb +8.2 kg | +22 lb +10 kg | +48 lb +21.8 kg |
| 130 lb 59 kg | +13 lb +6.1 kg | +17 lb +7.9 kg | +20 lb +9.2 kg | +47 lb +21.3 kg |
| 140 lb 63.5 kg | +13 lb +5.9 kg | +16 lb +7.3 kg | +19 lb +8.6 kg | +46 lb +20.9 kg |
| 150 lb 68 kg | +13 lb +5.7 kg | +15 lb +6.6 kg | +18 lb +8 kg | +45 lb +20.5 kg |
| 160 lb 72.6 kg | +12 lb +5.4 kg | +14 lb +6.4 kg | +16 lb +7.2 kg | +43 lb +19.5 kg |
| 170 lb 77.1 kg | +12 lb +5.2 kg | +13 lb +5.7 kg | +14 lb +6.2 kg | +42 lb +19.1 kg |
| 180 lb 81.6 kg | +10 lb +4.5 kg | +11 lb +5 kg | +12 lb +5.5 kg | +40 lb +18.2 kg |
| 190 lb 86.2 kg | +9 lb +4.3 kg | +9 lb +4.3 kg | +9 lb +4.2 kg | +38 lb +17.2 kg |
| 200 lb 90.7 kg | +9 lb +4.1 kg | +8 lb +3.6 kg | +7 lb +3.2 kg | +36 lb +16.3 kg |
| 210 lb 95.3 kg | +7 lb +3.3 kg | +6 lb +2.9 kg | +4 lb +2 kg | +34 lb +15.4 kg |
| 220 lb 99.8 kg | +7 lb +3.2 kg | +5 lb +2.3 kg | +3 lb +1.3 kg | +31 lb +14.1 kg |
| 230 lb 104.3 kg | +6 lb +2.5 kg | +3 lb +1.1 kg | +1 lb +0.3 kg | +29 lb +13.2 kg |
| 240 lb 108.9 kg | +5 lb +2.3 kg | +1 lb +0.4 kg | −2 lb −1 kg | +26 lb +11.8 kg |
| 250 lb 113.4 kg | +3 lb +1.6 kg | −1 lb −0.3 kg | −5 lb −2.1 kg | +24 lb +10.9 kg |
| 260 lb 117.9 kg | +3 lb +1.3 kg | −2 lb −0.8 kg | −8 lb −3.6 kg | +21 lb +9.6 kg |
| 270 lb 122.5 kg | +1 lb +0.6 kg | −5 lb −2.1 kg | −11 lb −4.8 kg | +18 lb +8.1 kg |
| 280 lb 127 kg | 0 lb +0.1 kg | −6 lb −2.8 kg | −13 lb −5.9 kg | +15 lb +6.8 kg |
| 290 lb 131.5 kg | 0 lb −0.2 kg | −8 lb −3.8 kg | −16 lb −7.4 kg | +12 lb +5.5 kg |
| 300 lb 136.1 kg | −2 lb −0.9 kg | −10 lb −4.6 kg | −19 lb −8.7 kg | +9 lb +4.1 kg |
How Women’s Weighted Dips and Incline 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.
3.7 → 34.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the incline dumbbell bench press standard minus the weighted dips standard. A plus sign means the incline dumbbell bench press standard is higher. A minus sign means the weighted dips standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −17 lb −7.7 kg | −18 lb −8.2 kg | −15 lb −6.9 kg | −8 lb −3.7 kg |
| 110 lb 49.9 kg | −19 lb −8.4 kg | −22 lb −9.7 kg | −20 lb −8.8 kg | −12 lb −5.4 kg |
| 120 lb 54.4 kg | −21 lb −9.5 kg | −25 lb −11.3 kg | −23 lb −10.4 kg | −17 lb −7.7 kg |
| 130 lb 59 kg | −24 lb −10.7 kg | −28 lb −12.5 kg | −27 lb −12.1 kg | −21 lb −9.6 kg |
| 140 lb 63.5 kg | −26 lb −11.8 kg | −31 lb −14 kg | −31 lb −14 kg | −25 lb −11.3 kg |
| 150 lb 68 kg | −28 lb −12.9 kg | −34 lb −15.6 kg | −34 lb −15.6 kg | −30 lb −13.6 kg |
| 160 lb 72.6 kg | −31 lb −14.1 kg | −38 lb −17.2 kg | −39 lb −17.8 kg | −35 lb −15.9 kg |
| 170 lb 77.1 kg | −33 lb −15.2 kg | −41 lb −18.8 kg | −42 lb −19.2 kg | −40 lb −18.1 kg |
| 180 lb 81.6 kg | −36 lb −16.4 kg | −45 lb −20.4 kg | −47 lb −21.3 kg | −44 lb −19.9 kg |
| 190 lb 86.2 kg | −39 lb −17.5 kg | −49 lb −22 kg | −52 lb −23.4 kg | −50 lb −22.7 kg |
| 200 lb 90.7 kg | −41 lb −18.5 kg | −52 lb −23.6 kg | −56 lb −25.4 kg | −55 lb −24.9 kg |
| 210 lb 95.3 kg | −44 lb −19.8 kg | −56 lb −25.2 kg | −60 lb −27 kg | −60 lb −27.3 kg |
| 220 lb 99.8 kg | −46 lb −20.8 kg | −59 lb −26.8 kg | −64 lb −29.1 kg | −65 lb −29.5 kg |
| 230 lb 104.3 kg | −48 lb −22 kg | −62 lb −28.4 kg | −68 lb −31 kg | −70 lb −31.7 kg |
| 240 lb 108.9 kg | −51 lb −23.1 kg | −66 lb −30 kg | −73 lb −33.2 kg | −76 lb −34.5 kg |
Weighted Dips and Incline Dumbbell Bench Press Exercises Used by This Calculator
This calculator uses a strict weighted parallel-bar dip and a bilateral incline dumbbell bench press. Use strict canonical Weighted Dips and Incline Dumbbell Bench Press tests. 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.
Enter one dumbbell and press two matched weights
Enter the weight of one dumbbell. Use a 30–45 degree bench, lower both matched dumbbells to shoulder level with the elbows passing the bench line, and press to an even full lockout with planted feet and no leg drive. Do not enter combined pair weight, flat or steep shoulder presses, alternating or unilateral sets, partial reps, bounced reps, or assisted reps.
Enter one recent Weighted Dips result and one recent Incline Dumbbell Bench Press result
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Weighted Dips (Parallel Bars) — View the individual Weighted Dips standards and next strength-level target.
- Dumbbell Incline Bench Press — View the individual Incline Dumbbell Bench Press standards and next strength-level target.
- Barbell Floor Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Reverse Grip Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Incline Bench Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Bench Press 1RM Calculator — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.