Barbell Reverse Grip Bench Press vs Weighted Dips Strength Standards
Compare your barbell reverse grip bench press and weighted dips against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total barbell load and 1–12 strict reps. Second lift: added external weight only and 1–12 strict reps. Pounds or kilograms. For the first exercise, flat barbell bench press with reverse/supinated grip. For the second exercise, start at full elbow lockout, descend until the shoulder crease is below the elbow, and return to full lockout under control. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Reverse Grip Bench Press vs Weighted Dips Strength Standards
These bodyweight tables place the barbell reverse grip bench press and weighted dips targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Barbell Reverse Grip Bench Press / Weighted Dips, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Barbell Reverse Grip Bench Press vs Weighted Dips 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 | Barbell Reverse Grip Bench Press | 80 lb36.3 kg | 107 lb48.5 kg | 137 lb62.1 kg | 165 lb74.8 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Barbell Reverse Grip Bench Press | 84 lb38.1 kg | 113 lb51.3 kg | 144 lb65.3 kg | 174 lb78.9 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Barbell Reverse Grip Bench Press | 88 lb39.9 kg | 119 lb54 kg | 152 lb68.9 kg | 183 lb83 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Barbell Reverse Grip Bench Press | 92 lb41.7 kg | 125 lb56.7 kg | 159 lb72.1 kg | 191 lb86.6 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Barbell Reverse Grip Bench Press | 96 lb43.5 kg | 130 lb59 kg | 166 lb75.3 kg | 200 lb90.7 kg |
| Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Barbell Reverse Grip Bench Press | 100 lb45.4 kg | 136 lb61.7 kg | 173 lb78.5 kg | 208 lb94.3 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Barbell Reverse Grip Bench Press | 104 lb47.2 kg | 141 lb64 kg | 179 lb81.2 kg | 216 lb98 kg |
| Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg | |
| 190 lb86.2 kg | Barbell Reverse Grip Bench Press | 108 lb49 kg | 146 lb66.2 kg | 186 lb84.4 kg | 224 lb101.6 kg |
| Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg | |
| 200 lb90.7 kg | Barbell Reverse Grip Bench Press | 112 lb50.8 kg | 151 lb68.5 kg | 192 lb87.1 kg | 232 lb105.2 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Barbell Reverse Grip Bench Press | 115 lb52.2 kg | 156 lb70.8 kg | 199 lb90.3 kg | 239 lb108.4 kg |
| Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg | |
| 220 lb99.8 kg | Barbell Reverse Grip Bench Press | 119 lb54 kg | 161 lb73 kg | 205 lb93 kg | 247 lb112 kg |
| Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg | |
| 230 lb104.3 kg | Barbell Reverse Grip Bench Press | 123 lb55.8 kg | 166 lb75.3 kg | 211 lb95.7 kg | 254 lb115.2 kg |
| Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg | |
| 240 lb108.9 kg | Barbell Reverse Grip Bench Press | 126 lb57.2 kg | 171 lb77.6 kg | 217 lb98.4 kg | 262 lb118.8 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg | |
| 250 lb113.4 kg | Barbell Reverse Grip Bench Press | 130 lb59 kg | 175 lb79.4 kg | 223 lb101.2 kg | 269 lb122 kg |
| Weighted Dips | 88 lb39.7 kg | 138 lb62.4 kg | 188 lb85.1 kg | 250 lb113.4 kg | |
| 260 lb117.9 kg | Barbell Reverse Grip Bench Press | 133 lb60.3 kg | 180 lb81.6 kg | 229 lb103.9 kg | 276 lb125.2 kg |
| Weighted Dips | 91 lb41.3 kg | 143 lb64.8 kg | 195 lb88.4 kg | 260 lb117.9 kg | |
| 270 lb122.5 kg | Barbell Reverse Grip Bench Press | 137 lb62.1 kg | 185 lb83.9 kg | 235 lb106.6 kg | 283 lb128.4 kg |
| Weighted Dips | 95 lb42.9 kg | 149 lb67.4 kg | 203 lb91.9 kg | 270 lb122.5 kg | |
| 280 lb127 kg | Barbell Reverse Grip Bench Press | 140 lb63.5 kg | 189 lb85.7 kg | 241 lb109.3 kg | 290 lb131.5 kg |
| Weighted Dips | 98 lb44.4 kg | 154 lb69.9 kg | 210 lb95.3 kg | 280 lb127 kg | |
| 290 lb131.5 kg | Barbell Reverse Grip Bench Press | 143 lb64.9 kg | 194 lb88 kg | 247 lb112 kg | 297 lb134.7 kg |
| Weighted Dips | 101 lb46 kg | 159 lb72.3 kg | 217 lb98.6 kg | 290 lb131.5 kg | |
| 300 lb136.1 kg | Barbell Reverse Grip Bench Press | 146 lb66.2 kg | 198 lb89.8 kg | 252 lb114.3 kg | 304 lb137.9 kg |
| Weighted Dips | 105 lb47.6 kg | 165 lb74.9 kg | 225 lb102.1 kg | 300 lb136.1 kg |
Women’s Barbell Reverse Grip Bench Press vs Weighted Dips 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 | Barbell Reverse Grip Bench Press | 37 lb16.8 kg | 50 lb22.7 kg | 65 lb29.5 kg | 85 lb38.6 kg |
| Weighted Dips | 35 lb15.9 kg | 55 lb25 kg | 75 lb34.1 kg | 100 lb45.4 kg | |
| 110 lb49.9 kg | Barbell Reverse Grip Bench Press | 39 lb17.7 kg | 54 lb24.5 kg | 69 lb31.3 kg | 90 lb40.8 kg |
| Weighted Dips | 39 lb17.5 kg | 61 lb27.4 kg | 83 lb37.4 kg | 110 lb49.9 kg | |
| 120 lb54.4 kg | Barbell Reverse Grip Bench Press | 41 lb18.6 kg | 57 lb25.9 kg | 73 lb33.1 kg | 96 lb43.5 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Barbell Reverse Grip Bench Press | 44 lb20 kg | 60 lb27.2 kg | 77 lb34.9 kg | 101 lb45.8 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Barbell Reverse Grip Bench Press | 46 lb20.9 kg | 63 lb28.6 kg | 81 lb36.7 kg | 106 lb48.1 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Barbell Reverse Grip Bench Press | 48 lb21.8 kg | 66 lb29.9 kg | 85 lb38.6 kg | 111 lb50.3 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Barbell Reverse Grip Bench Press | 50 lb22.7 kg | 69 lb31.3 kg | 89 lb40.4 kg | 116 lb52.6 kg |
| Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Barbell Reverse Grip Bench Press | 52 lb23.6 kg | 72 lb32.7 kg | 92 lb41.7 kg | 121 lb54.9 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Barbell Reverse Grip Bench Press | 54 lb24.5 kg | 75 lb34 kg | 96 lb43.5 kg | 125 lb56.7 kg |
| Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg | |
| 190 lb86.2 kg | Barbell Reverse Grip Bench Press | 56 lb25.4 kg | 77 lb34.9 kg | 100 lb45.4 kg | 130 lb59 kg |
| Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg | |
| 200 lb90.7 kg | Barbell Reverse Grip Bench Press | 58 lb26.3 kg | 80 lb36.3 kg | 103 lb46.7 kg | 134 lb60.8 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Barbell Reverse Grip Bench Press | 60 lb27.2 kg | 83 lb37.6 kg | 106 lb48.1 kg | 139 lb63 kg |
| Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg | |
| 220 lb99.8 kg | Barbell Reverse Grip Bench Press | 62 lb28.1 kg | 85 lb38.6 kg | 110 lb49.9 kg | 143 lb64.9 kg |
| Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg | |
| 230 lb104.3 kg | Barbell Reverse Grip Bench Press | 64 lb29 kg | 88 lb39.9 kg | 113 lb51.3 kg | 148 lb67.1 kg |
| Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg | |
| 240 lb108.9 kg | Barbell Reverse Grip Bench Press | 66 lb29.9 kg | 90 lb40.8 kg | 116 lb52.6 kg | 152 lb68.9 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg |
How Your Barbell Reverse Grip Bench Press vs Weighted Dips Result Is Calculated
The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.
1. Estimate a one-rep max from each set
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Barbell Reverse Grip Bench Press vs Weighted Dips comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less extrapolation.
2. Find the barbell reverse grip bench press strength level
For barbell reverse grip 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.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
3. 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.
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.
A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter 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 barbell reverse grip bench press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the weighted dip | Use the exercise-specific added-load-to-bodyweight thresholds directly without allometric rescaling. |
| 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 Barbell Reverse Grip Bench Press and Weighted Dips Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
20.4 → 1.8 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 Weighted Dips standard minus the Barbell Reverse Grip Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Barbell Reverse Grip 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 Barbell Reverse Grip Bench Press and Weighted Dips Standards Differ
What the women’s data shows:
The barbell reverse grip bench press and weighted dips standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, and 140 lb.
Intermediate, Advanced, and Elite at every displayed bodyweight.
Across 100–240 lb bodyweight, the Elite gap changes from 6.8 to 40 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Dips standard minus the Barbell Reverse Grip Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Barbell Reverse Grip 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.
Barbell Reverse Grip Bench Press and Weighted Dips Exercises Used by This Calculator
The calculator expects repeatable barbell reverse grip bench press and weighted dips results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Barbell Reverse Grip Bench Press and Weighted Dips 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 Barbell Reverse Grip Bench Press setup and load convention
Flat barbell bench press with reverse/supinated grip. Total barbell load counts as tested weight. Use a fully closed grip around the bar. Lower under control to a consistent touch point. Press from controlled touch to full lockout. Keep shoulders and upper back stable on the bench. Keep hips down and feet planted. Keep wrists controlled without collapse. No excessive elbow flare or bar drift. No bounce, partials, assistance, Smith machine, or machine substitution.
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 recent Barbell Reverse Grip Bench Press result and one recent Weighted Dips result
First lift: total barbell load and 1–12 strict reps. Second lift: added external weight only and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Barbell Reverse Grip Bench Press — View the individual Barbell Reverse Grip Bench Press standards and next strength-level target.
- Weighted Dips (Parallel Bars) — View the individual Weighted Dips standards and next strength-level target.
- Dumbbell 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.
- Assisted Dip Machine — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell JM Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.