Bench Press With Chains vs Weighted Dips Strength Standards
Compare your bench press with chains and weighted dips against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight used and 1–12 strict reps. Second lift: added external weight only and 1–12 strict reps. Pounds or kilograms. For the first exercise, complete strict bench press with chains repetitions through full range with a stable setup, controlled weight, and no assistance. 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.
Bench Press with Chains vs Weighted Dips Strength Standards
The paired standards below show what the bench press with chains and weighted dips each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Bench Press with Chains / Weighted Dips in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Bench Press with Chains 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 | Bench Press with Chains | 79 lb35.8 kg | 110 lb49.9 kg | 143 lb64.9 kg | 176 lb79.8 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Bench Press with Chains | 83 lb37.6 kg | 116 lb52.6 kg | 151 lb68.5 kg | 186 lb84.4 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Bench Press with Chains | 87 lb39.5 kg | 122 lb55.3 kg | 158 lb71.7 kg | 195 lb88.5 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Bench Press with Chains | 91 lb41.3 kg | 127 lb57.6 kg | 166 lb75.3 kg | 204 lb92.5 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Bench Press with Chains | 95 lb43.1 kg | 133 lb60.3 kg | 173 lb78.5 kg | 213 lb96.6 kg |
| Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Bench Press with Chains | 99 lb44.9 kg | 138 lb62.6 kg | 180 lb81.6 kg | 222 lb100.7 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Bench Press with Chains | 103 lb46.7 kg | 144 lb65.3 kg | 187 lb84.8 kg | 231 lb104.8 kg |
| Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg | |
| 190 lb86.2 kg | Bench Press with Chains | 107 lb48.5 kg | 149 lb67.6 kg | 194 lb88 kg | 239 lb108.4 kg |
| Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg | |
| 200 lb90.7 kg | Bench Press with Chains | 111 lb50.3 kg | 154 lb69.9 kg | 201 lb91.2 kg | 247 lb112 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Bench Press with Chains | 114 lb51.7 kg | 159 lb72.1 kg | 207 lb93.9 kg | 255 lb115.7 kg |
| Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg | |
| 220 lb99.8 kg | Bench Press with Chains | 118 lb53.5 kg | 164 lb74.4 kg | 214 lb97.1 kg | 264 lb119.7 kg |
| Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg | |
| 230 lb104.3 kg | Bench Press with Chains | 122 lb55.3 kg | 169 lb76.7 kg | 220 lb99.8 kg | 271 lb122.9 kg |
| Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg | |
| 240 lb108.9 kg | Bench Press with Chains | 125 lb56.7 kg | 174 lb78.9 kg | 227 lb103 kg | 279 lb126.6 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg | |
| 250 lb113.4 kg | Bench Press with Chains | 128 lb58.1 kg | 179 lb81.2 kg | 233 lb105.7 kg | 287 lb130.2 kg |
| Weighted Dips | 88 lb39.7 kg | 138 lb62.4 kg | 188 lb85.1 kg | 250 lb113.4 kg | |
| 260 lb117.9 kg | Bench Press with Chains | 132 lb59.9 kg | 184 lb83.5 kg | 239 lb108.4 kg | 295 lb133.8 kg |
| Weighted Dips | 91 lb41.3 kg | 143 lb64.8 kg | 195 lb88.4 kg | 260 lb117.9 kg | |
| 270 lb122.5 kg | Bench Press with Chains | 135 lb61.2 kg | 188 lb85.3 kg | 245 lb111.1 kg | 302 lb137 kg |
| Weighted Dips | 95 lb42.9 kg | 149 lb67.4 kg | 203 lb91.9 kg | 270 lb122.5 kg | |
| 280 lb127 kg | Bench Press with Chains | 139 lb63 kg | 193 lb87.5 kg | 251 lb113.9 kg | 310 lb140.6 kg |
| Weighted Dips | 98 lb44.4 kg | 154 lb69.9 kg | 210 lb95.3 kg | 280 lb127 kg | |
| 290 lb131.5 kg | Bench Press with Chains | 142 lb64.4 kg | 198 lb89.8 kg | 257 lb116.6 kg | 317 lb143.8 kg |
| Weighted Dips | 101 lb46 kg | 159 lb72.3 kg | 217 lb98.6 kg | 290 lb131.5 kg | |
| 300 lb136.1 kg | Bench Press with Chains | 145 lb65.8 kg | 202 lb91.6 kg | 263 lb119.3 kg | 324 lb147 kg |
| Weighted Dips | 105 lb47.6 kg | 165 lb74.9 kg | 225 lb102.1 kg | 300 lb136.1 kg |
Women’s Bench Press with Chains 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 | Bench Press with Chains | 37 lb16.8 kg | 54 lb24.5 kg | 73 lb33.1 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 | Bench Press with Chains | 40 lb18.1 kg | 58 lb26.3 kg | 78 lb35.4 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 | Bench Press with Chains | 42 lb19.1 kg | 61 lb27.7 kg | 83 lb37.6 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 | Bench Press with Chains | 45 lb20.4 kg | 65 lb29.5 kg | 87 lb39.5 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 | Bench Press with Chains | 47 lb21.3 kg | 68 lb30.8 kg | 92 lb41.7 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 | Bench Press with Chains | 49 lb22.2 kg | 71 lb32.2 kg | 96 lb43.5 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 | Bench Press with Chains | 51 lb23.1 kg | 74 lb33.6 kg | 100 lb45.4 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 | Bench Press with Chains | 53 lb24 kg | 77 lb34.9 kg | 104 lb47.2 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 | Bench Press with Chains | 55 lb24.9 kg | 80 lb36.3 kg | 108 lb49 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 | Bench Press with Chains | 57 lb25.9 kg | 83 lb37.6 kg | 112 lb50.8 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 | Bench Press with Chains | 59 lb26.8 kg | 86 lb39 kg | 116 lb52.6 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 | Bench Press with Chains | 61 lb27.7 kg | 89 lb40.4 kg | 120 lb54.4 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 | Bench Press with Chains | 63 lb28.6 kg | 92 lb41.7 kg | 124 lb56.2 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 | Bench Press with Chains | 65 lb29.5 kg | 94 lb42.6 kg | 128 lb58.1 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 | Bench Press with Chains | 67 lb30.4 kg | 97 lb44 kg | 131 lb59.4 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 Bench Press with Chains 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 Bench Press with Chains 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 bench press with chains strength level
The standards use the sex-specific thresholds from the individual Bench Press with Chains tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
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
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
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 bench press with chains | 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 Bench Press with Chains and Weighted Dips Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Bench Press with Chains for Novice, Intermediate, Advanced, and Elite throughout the table.
25.4 → 10.9 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 Bench Press with Chains standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Bench Press with Chains 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 Bench Press with Chains and Weighted Dips Standards Differ
What the women’s data shows:
The bench press with chains and weighted dips standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, and 150 lb.
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 Bench Press with Chains standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Bench Press with Chains 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.
Bench Press with Chains and Weighted Dips Exercises Used by This Calculator
Compare like-for-like attempts by keeping the bench press with chains and weighted dips setup consistent with their individual rules. Use strict, repeatable Bench Press with Chains 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 Bench Press with Chains setup and load convention
The entered weight for strict Bench Press with Chains. Valid Bench Press with Chains reps. The movement must follow the defined Bench Press with Chains path: barbell is bench pressed from chest touch to full lockout while chains add weight as they lift from the floor and finish with A valid finish requires the defined end position for Bench Press with Chains, visible control of the weight, and no assistance or substituted exercise style. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
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 Bench Press with Chains result and one recent Weighted Dips result
First lift: weight used and 1–12 strict reps. Second lift: added external weight only and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Bench Press with Chains — View the individual Bench Press with Chains standards and next strength-level target.
- Weighted Dips (Parallel Bars) — View the individual Weighted Dips standards and next strength-level target.
- Barbell Bench Pin 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.
- Smith Machine Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.