Barbell Tempo Bench vs Weighted Dips Strength Standards
Compare your barbell tempo bench 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, controlled unrack, consistent grip, slow descent, controlled chest touch, no bounce, stable shoulders and hips, and full elbow lockout. 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 Tempo Bench vs Weighted Dips Strength Standards
These bodyweight tables place the barbell tempo bench 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 Tempo Bench / 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 Tempo Bench 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 Tempo Bench | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | 175 lb79.4 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Barbell Tempo Bench | 82 lb37.2 kg | 111 lb50.3 kg | 148 lb67.1 kg | 185 lb83.9 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Barbell Tempo Bench | 86 lb39 kg | 117 lb53.1 kg | 155 lb70.3 kg | 194 lb88 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Barbell Tempo Bench | 90 lb40.8 kg | 122 lb55.3 kg | 162 lb73.5 kg | 203 lb92.1 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Barbell Tempo Bench | 94 lb42.6 kg | 128 lb58.1 kg | 169 lb76.7 kg | 212 lb96.2 kg |
| Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Barbell Tempo Bench | 97 lb44 kg | 133 lb60.3 kg | 176 lb79.8 kg | 221 lb100.2 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Barbell Tempo Bench | 101 lb45.8 kg | 138 lb62.6 kg | 183 lb83 kg | 230 lb104.3 kg |
| Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg | |
| 190 lb86.2 kg | Barbell Tempo Bench | 105 lb47.6 kg | 143 lb64.9 kg | 190 lb86.2 kg | 238 lb108 kg |
| Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg | |
| 200 lb90.7 kg | Barbell Tempo Bench | 109 lb49.4 kg | 148 lb67.1 kg | 197 lb89.4 kg | 246 lb111.6 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Barbell Tempo Bench | 112 lb50.8 kg | 153 lb69.4 kg | 203 lb92.1 kg | 254 lb115.2 kg |
| Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg | |
| 220 lb99.8 kg | Barbell Tempo Bench | 116 lb52.6 kg | 158 lb71.7 kg | 210 lb95.3 kg | 262 lb118.8 kg |
| Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg | |
| 230 lb104.3 kg | Barbell Tempo Bench | 119 lb54 kg | 162 lb73.5 kg | 216 lb98 kg | 270 lb122.5 kg |
| Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg | |
| 240 lb108.9 kg | Barbell Tempo Bench | 123 lb55.8 kg | 167 lb75.7 kg | 222 lb100.7 kg | 278 lb126.1 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg | |
| 250 lb113.4 kg | Barbell Tempo Bench | 126 lb57.2 kg | 172 lb78 kg | 228 lb103.4 kg | 286 lb129.7 kg |
| Weighted Dips | 88 lb39.7 kg | 138 lb62.4 kg | 188 lb85.1 kg | 250 lb113.4 kg | |
| 260 lb117.9 kg | Barbell Tempo Bench | 129 lb58.5 kg | 176 lb79.8 kg | 234 lb106.1 kg | 293 lb132.9 kg |
| Weighted Dips | 91 lb41.3 kg | 143 lb64.8 kg | 195 lb88.4 kg | 260 lb117.9 kg | |
| 270 lb122.5 kg | Barbell Tempo Bench | 133 lb60.3 kg | 181 lb82.1 kg | 240 lb108.9 kg | 301 lb136.5 kg |
| Weighted Dips | 95 lb42.9 kg | 149 lb67.4 kg | 203 lb91.9 kg | 270 lb122.5 kg | |
| 280 lb127 kg | Barbell Tempo Bench | 136 lb61.7 kg | 185 lb83.9 kg | 246 lb111.6 kg | 308 lb139.7 kg |
| Weighted Dips | 98 lb44.4 kg | 154 lb69.9 kg | 210 lb95.3 kg | 280 lb127 kg | |
| 290 lb131.5 kg | Barbell Tempo Bench | 139 lb63 kg | 190 lb86.2 kg | 252 lb114.3 kg | 316 lb143.3 kg |
| Weighted Dips | 101 lb46 kg | 159 lb72.3 kg | 217 lb98.6 kg | 290 lb131.5 kg | |
| 300 lb136.1 kg | Barbell Tempo Bench | 142 lb64.4 kg | 194 lb88 kg | 258 lb117 kg | 323 lb146.5 kg |
| Weighted Dips | 105 lb47.6 kg | 165 lb74.9 kg | 225 lb102.1 kg | 300 lb136.1 kg |
Women’s Barbell Tempo Bench 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 Tempo Bench | 34 lb15.4 kg | 52 lb23.6 kg | 71 lb32.2 kg | 94 lb42.6 kg |
| Weighted Dips | 35 lb15.9 kg | 55 lb25 kg | 75 lb34.1 kg | 100 lb45.4 kg | |
| 110 lb49.9 kg | Barbell Tempo Bench | 37 lb16.8 kg | 55 lb24.9 kg | 76 lb34.5 kg | 100 lb45.4 kg |
| Weighted Dips | 39 lb17.5 kg | 61 lb27.4 kg | 83 lb37.4 kg | 110 lb49.9 kg | |
| 120 lb54.4 kg | Barbell Tempo Bench | 39 lb17.7 kg | 59 lb26.8 kg | 80 lb36.3 kg | 106 lb48.1 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Barbell Tempo Bench | 41 lb18.6 kg | 62 lb28.1 kg | 85 lb38.6 kg | 112 lb50.8 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Barbell Tempo Bench | 43 lb19.5 kg | 65 lb29.5 kg | 89 lb40.4 kg | 117 lb53.1 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Barbell Tempo Bench | 45 lb20.4 kg | 68 lb30.8 kg | 93 lb42.2 kg | 123 lb55.8 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Barbell Tempo Bench | 47 lb21.3 kg | 71 lb32.2 kg | 97 lb44 kg | 128 lb58.1 kg |
| Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Barbell Tempo Bench | 49 lb22.2 kg | 74 lb33.6 kg | 101 lb45.8 kg | 134 lb60.8 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Barbell Tempo Bench | 51 lb23.1 kg | 77 lb34.9 kg | 105 lb47.6 kg | 139 lb63 kg |
| Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg | |
| 190 lb86.2 kg | Barbell Tempo Bench | 53 lb24 kg | 80 lb36.3 kg | 109 lb49.4 kg | 144 lb65.3 kg |
| Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg | |
| 200 lb90.7 kg | Barbell Tempo Bench | 55 lb24.9 kg | 82 lb37.2 kg | 113 lb51.3 kg | 149 lb67.6 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Barbell Tempo Bench | 56 lb25.4 kg | 85 lb38.6 kg | 116 lb52.6 kg | 154 lb69.9 kg |
| Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg | |
| 220 lb99.8 kg | Barbell Tempo Bench | 58 lb26.3 kg | 88 lb39.9 kg | 120 lb54.4 kg | 159 lb72.1 kg |
| Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg | |
| 230 lb104.3 kg | Barbell Tempo Bench | 60 lb27.2 kg | 90 lb40.8 kg | 124 lb56.2 kg | 164 lb74.4 kg |
| Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg | |
| 240 lb108.9 kg | Barbell Tempo Bench | 62 lb28.1 kg | 93 lb42.2 kg | 127 lb57.6 kg | 168 lb76.2 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg |
How Your Barbell Tempo Bench vs Weighted Dips Result Is Calculated
Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.
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 Barbell Tempo Bench and Weighted Dips 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 barbell tempo bench strength level
For barbell tempo bench, 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
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.
The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. 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 barbell tempo bench | 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. |
Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.
How Men’s Barbell Tempo Bench and Weighted Dips Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
At Elite, the difference is 25 kg at 120 lb and 10.4 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Dips standard minus the Barbell Tempo Bench standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Barbell Tempo Bench 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 Tempo Bench and Weighted Dips Standards Differ
What the women’s data shows:
The barbell tempo bench and weighted dips standards are within 3 lb at 100 lb, 110 lb, and 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
2.8 → 32.7 kg from 100 to 240 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 Tempo Bench standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Barbell Tempo Bench 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 Tempo Bench and Weighted Dips Exercises Used by This Calculator
For a useful comparison, perform a strict barbell tempo bench and a strict weighted dips using the setup and load rules below. Use strict, repeatable Barbell Tempo Bench 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 Tempo Bench setup and load convention
Total barbell weight, bodyweight, and reps. Controlled unrack, consistent grip, slow descent, controlled chest touch, no bounce, stable shoulders and hips, and full elbow lockout. No normal-speed bench press, paused-bench substitutions, Spoto press, Larsen press, close-grip or wide-grip specialty entries, floor press, pin press, Smith machine reps, board work, and assisted overload reps. Consistent setup, range, and finish quality across the entered set.
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 Tempo Bench 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 Tempo Bench — View the individual Barbell Tempo Bench standards and next strength-level target.
- Weighted Dips (Parallel Bars) — View the individual Weighted Dips standards and next strength-level target.
- Paused Barbell Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Spoto 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.
- Wide Grip Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.