Bodyweight Push Ups vs Bench Dips
Compare your bodyweight push-ups and bench dips against strength standards for your sex, age range, and bodyweight. Enter one result for each exercise to see your strength levels, next targets, and priority.
Enter one strict continuous repetition result for each exercise. For the first exercise, keep a rigid plank, lower to roughly 90-degree elbow flexion or near-floor chest height, and press to full lockout. For the second exercise, lower until both elbows reach approximately 90 degrees, then press to full elbow extension while keeping the prescribed foot and bench setup. Repetitions are never converted into weight. Each exercise keeps its own measurement type. Age range changes only an exercise whose standards use age.
Bodyweight Push-Ups vs Bench Dips Strength Standards
The men’s and women’s tables show the exact Novice-through-Elite targets for both exercises. Weight-based targets use bodyweight and display actual pounds and kilograms. Repetition and time standards keep their exercise-specific units and use age only when the individual exercise standards require it.
Age and bodyweight are never combined as row dimensions. Internal bodyweight-ratio scores are never displayed. When the exercises use unlike measurements, the table presents an explicit reference crosswalk instead of inventing a conversion.
Men’s Push-Ups vs Bench Dips Standards
How to read the table: Choose the applicable age range, then use the labeled exercise row. Each strength-level entry contains one strict performance target. Bodyweight is not a row dimension in this table.
| Age | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| Under 30 | Push-Ups | 17 reps | 22 reps | 29 reps | 36 reps |
| Bench Dips | 9 reps | 20 reps | 35 reps | 55 reps | |
| 30–39 | Push-Ups | 12 reps | 17 reps | 22 reps | 27 reps |
| Bench Dips | 8 reps | 18 reps | 32 reps | 50 reps | |
| 40–49 | Push-Ups | 9 reps | 12 reps | 17 reps | 22 reps |
| Bench Dips | 7 reps | 16 reps | 28 reps | 44 reps | |
| 50–59 | Push-Ups | 7 reps | 10 reps | 13 reps | 17 reps |
| Bench Dips | 6 reps | 13 reps | 23 reps | 36 reps | |
| 60+ | Push-Ups | 4 reps | 7 reps | 10 reps | 13 reps |
| Bench Dips | 5 reps | 10 reps | 18 reps | 28 reps |
Women’s Push-Ups vs Bench Dips Standards
How to read the table: Choose the applicable age range, then use the labeled exercise row. Each strength-level entry contains one strict performance target. Bodyweight is not a row dimension in this table.
| Age | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| Under 30 | Push-Ups | 10 reps | 15 reps | 20 reps | 30 reps |
| Bench Dips | 7 reps | 15 reps | 27 reps | 43 reps | |
| 30–39 | Push-Ups | 8 reps | 13 reps | 20 reps | 25 reps |
| Bench Dips | 6 reps | 14 reps | 24 reps | 39 reps | |
| 40–49 | Push-Ups | 5 reps | 11 reps | 15 reps | 20 reps |
| Bench Dips | 6 reps | 12 reps | 22 reps | 34 reps | |
| 50–59 | Push-Ups | 2 reps | 6 reps | 11 reps | 15 reps |
| Bench Dips | 5 reps | 10 reps | 18 reps | 28 reps | |
| 60+ | Push-Ups | 1 reps | 4 reps | 7 reps | 10 reps |
| Bench Dips | 4 reps | 8 reps | 14 reps | 22 reps |
How Your Bodyweight Push-Ups vs Bench Dips Result Is Calculated
The two exercises can use different measurements. The calculator rates each result against the standards for that exercise first, then compares the resulting strength levels and progress toward the next level. It never invents a reps-to-weight conversion.
2. Rate the Push-Ups result
Sex- and age-specific repetition thresholds map the strict set to a exercise-specific strength tier; no reps-to-weight conversion is used. The calculator uses one continuous strict standard floor push-up set scored by total reps and does not convert the repetitions into an estimated weight.
3. Rate the Bench Dips result
The exercise-specific tool supplies sex-, bodyweight-band-, and age-specific repetition thresholds plus a stretch target. The calculator uses strict continuous bodyweight repetitions and does not convert the repetitions into an estimated weight.
4. Compare strength level and progress
The lower strength level is the priority. When both exercises reach the same level, a priority appears only when one is at least 10 points farther from its next target. Otherwise, the result is Balanced. Age range changes only the exercise whose standards include age; it remains an analytics field for the other exercise.
| Stage | What happens |
|---|---|
| Rate the push-up | Rate one continuous strict bodyweight floor push-up set without converting repetitions into weight. Measurement: Total strict reps. |
| Rate the bench dips set | Compare strict repetitions with the applicable exercise-specific thresholds without an estimated-max conversion. Measurement: Strict continuous Bench Dips reps. |
| Compare levels | Use each exercise’s own level and next target; do not compare or divide results that use different measurements. |
How Men’s Bodyweight Push-Ups and Bench Dips Standards Differ
What the men’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s strength tier and progress within that tier.
The line chart below preserves each exercise’s real standards measurement in its own panel. Repetitions, seconds, and weights are never converted into one another.
Line chart loading. The standards tables above contain the exact values.
How Women’s Bodyweight Push-Ups and Bench Dips Standards Differ
What the women’s standards show:
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s strength tier and progress within that tier.
The line chart below preserves each exercise’s real standards measurement in its own panel. Repetitions, seconds, and weights are never converted into one another.
Line chart loading. The standards tables above contain the exact values.
Bodyweight Push-Ups and Bench Dips Exercises Used by This Calculator
Valid results depend on using the specified bodyweight push-ups and bench dips technique and load convention. Use strict, repeatable Bodyweight Push-Ups and Bench 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.
Count one continuous full-range floor set
Keep a rigid plank, lower to roughly 90-degree elbow flexion or near-floor chest height, and press to full lockout. Do not count knee, incline, decline, weighted, assisted, partial, plyometric, sagged, piked, or floor-rested reps.
Use the Bench Dips setup and load convention
Lower until both elbows reach approximately 90 degrees, then press to full elbow extension while keeping the prescribed foot and bench setup. Stop when the rep no longer matches this test: parallel-bar dips, straight-bar dips, Korean dips, impossible dips, or any shortcut that changes the score. Do not count parallel-bar dips, straight-bar dips, Korean dips, impossible dips, feet-elevated bench dips. Do not combine multiple sets into one score. Use the same setup, range rule, and rep-counting convention for retests.
Enter one recent Bodyweight Push-Ups result and one recent Bench Dips result
Enter one strict continuous repetition result for each exercise.
Related Tools
- Push-Up Strength Standards — View the individual Push-Ups standards and next strength-level target.
- Bench Dips Strength Standards — View the individual Bench Dips standards and next strength-level target.
- Forearm Plank Hold Strength Standards — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Bodyweight Squat Strength Standards — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
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- Inverted Row Strength Standards — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.