Cable Chest Press vs Weighted Dips Strength Standards
Compare your cable chest press and weighted dips against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and priority.
First lift: displayed machine or stack weight and 1–12 strict reps. Second lift: added external weight only and 1–12 strict reps. Pounds or kilograms. For the first exercise, press both handles from chest level to a controlled forward finish and return along the same cable path without trunk heave, stack bounce, or fly substitution. 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.
Cable Chest Press vs Weighted Dips Strength Standards
Use these tables to compare the estimated one-rep max required for the cable chest press and weighted dips to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.
Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Cable Chest Press / Weighted Dips, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Cable Chest 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 | Cable Chest Press | 59 lb26.8 kg | 87 lb39.5 kg | 118 lb53.5 kg | 151 lb68.5 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Cable Chest Press | 62 lb28.1 kg | 92 lb41.7 kg | 124 lb56.2 kg | 159 lb72.1 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Cable Chest Press | 65 lb29.5 kg | 96 lb43.5 kg | 131 lb59.4 kg | 167 lb75.7 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Cable Chest Press | 68 lb30.8 kg | 101 lb45.8 kg | 137 lb62.1 kg | 175 lb79.4 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Cable Chest Press | 71 lb32.2 kg | 105 lb47.6 kg | 143 lb64.9 kg | 183 lb83 kg |
| Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Cable Chest Press | 74 lb33.6 kg | 110 lb49.9 kg | 149 lb67.6 kg | 190 lb86.2 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Cable Chest Press | 77 lb34.9 kg | 114 lb51.7 kg | 154 lb69.9 kg | 198 lb89.8 kg |
| Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg | |
| 190 lb86.2 kg | Cable Chest Press | 80 lb36.3 kg | 118 lb53.5 kg | 160 lb72.6 kg | 205 lb93 kg |
| Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg | |
| 200 lb90.7 kg | Cable Chest Press | 83 lb37.6 kg | 122 lb55.3 kg | 166 lb75.3 kg | 212 lb96.2 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Cable Chest Press | 86 lb39 kg | 126 lb57.2 kg | 171 lb77.6 kg | 219 lb99.3 kg |
| Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg | |
| 220 lb99.8 kg | Cable Chest Press | 88 lb39.9 kg | 130 lb59 kg | 176 lb79.8 kg | 226 lb102.5 kg |
| Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg | |
| 230 lb104.3 kg | Cable Chest Press | 91 lb41.3 kg | 134 lb60.8 kg | 182 lb82.6 kg | 233 lb105.7 kg |
| Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg | |
| 240 lb108.9 kg | Cable Chest Press | 93 lb42.2 kg | 138 lb62.6 kg | 187 lb84.8 kg | 240 lb108.9 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg | |
| 250 lb113.4 kg | Cable Chest Press | 96 lb43.5 kg | 142 lb64.4 kg | 192 lb87.1 kg | 246 lb111.6 kg |
| Weighted Dips | 88 lb39.7 kg | 138 lb62.4 kg | 188 lb85.1 kg | 250 lb113.4 kg | |
| 260 lb117.9 kg | Cable Chest Press | 99 lb44.9 kg | 145 lb65.8 kg | 197 lb89.4 kg | 253 lb114.8 kg |
| Weighted Dips | 91 lb41.3 kg | 143 lb64.8 kg | 195 lb88.4 kg | 260 lb117.9 kg | |
| 270 lb122.5 kg | Cable Chest Press | 101 lb45.8 kg | 149 lb67.6 kg | 202 lb91.6 kg | 259 lb117.5 kg |
| Weighted Dips | 95 lb42.9 kg | 149 lb67.4 kg | 203 lb91.9 kg | 270 lb122.5 kg | |
| 280 lb127 kg | Cable Chest Press | 104 lb47.2 kg | 153 lb69.4 kg | 207 lb93.9 kg | 265 lb120.2 kg |
| Weighted Dips | 98 lb44.4 kg | 154 lb69.9 kg | 210 lb95.3 kg | 280 lb127 kg | |
| 290 lb131.5 kg | Cable Chest Press | 106 lb48.1 kg | 156 lb70.8 kg | 212 lb96.2 kg | 272 lb123.4 kg |
| Weighted Dips | 101 lb46 kg | 159 lb72.3 kg | 217 lb98.6 kg | 290 lb131.5 kg | |
| 300 lb136.1 kg | Cable Chest Press | 108 lb49 kg | 160 lb72.6 kg | 217 lb98.4 kg | 278 lb126.1 kg |
| Weighted Dips | 105 lb47.6 kg | 165 lb74.9 kg | 225 lb102.1 kg | 300 lb136.1 kg |
Women’s Cable Chest 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 | Cable Chest Press | 30 lb13.6 kg | 46 lb20.9 kg | 66 lb29.9 kg | 87 lb39.5 kg |
| Weighted Dips | 35 lb15.9 kg | 55 lb25 kg | 75 lb34.1 kg | 100 lb45.4 kg | |
| 110 lb49.9 kg | Cable Chest Press | 32 lb14.5 kg | 49 lb22.2 kg | 71 lb32.2 kg | 93 lb42.2 kg |
| Weighted Dips | 39 lb17.5 kg | 61 lb27.4 kg | 83 lb37.4 kg | 110 lb49.9 kg | |
| 120 lb54.4 kg | Cable Chest Press | 34 lb15.4 kg | 52 lb23.6 kg | 75 lb34 kg | 98 lb44.5 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Cable Chest Press | 35 lb15.9 kg | 55 lb24.9 kg | 79 lb35.8 kg | 104 lb47.2 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Cable Chest Press | 37 lb16.8 kg | 57 lb25.9 kg | 83 lb37.6 kg | 109 lb49.4 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Cable Chest Press | 39 lb17.7 kg | 60 lb27.2 kg | 87 lb39.5 kg | 114 lb51.7 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Cable Chest Press | 41 lb18.6 kg | 63 lb28.6 kg | 91 lb41.3 kg | 119 lb54 kg |
| Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Cable Chest Press | 42 lb19.1 kg | 65 lb29.5 kg | 95 lb43.1 kg | 124 lb56.2 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Cable Chest Press | 44 lb20 kg | 68 lb30.8 kg | 98 lb44.5 kg | 129 lb58.5 kg |
| Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg | |
| 190 lb86.2 kg | Cable Chest Press | 46 lb20.9 kg | 70 lb31.8 kg | 102 lb46.3 kg | 133 lb60.3 kg |
| Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg | |
| 200 lb90.7 kg | Cable Chest Press | 47 lb21.3 kg | 73 lb33.1 kg | 105 lb47.6 kg | 138 lb62.6 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Cable Chest Press | 49 lb22.2 kg | 75 lb34 kg | 109 lb49.4 kg | 143 lb64.9 kg |
| Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg | |
| 220 lb99.8 kg | Cable Chest Press | 50 lb22.7 kg | 77 lb34.9 kg | 112 lb50.8 kg | 147 lb66.7 kg |
| Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg | |
| 230 lb104.3 kg | Cable Chest Press | 52 lb23.6 kg | 80 lb36.3 kg | 116 lb52.6 kg | 152 lb68.9 kg |
| Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg | |
| 240 lb108.9 kg | Cable Chest Press | 53 lb24 kg | 82 lb37.2 kg | 119 lb54 kg | 156 lb70.8 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg |
How Your Cable Chest Press vs Weighted Dips Result Is Calculated
Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.
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)
For the most useful Cable Chest 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 cable chest press strength level
For cable chest 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.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more without requiring strength to increase pound for pound.
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.
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 cable chest press | Adjust cable chest press targets to exact bodyweight with the two-thirds 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 Cable Chest Press and Weighted Dips Standards Differ
What the men’s data shows:
The cable chest press and weighted dips standards are within 3 lb at 300 lb.
Across all listed bodyweights, Novice keep the same higher-target direction.
Across 120–300 lb bodyweight, the Elite gap changes from 14.1 to 10 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Dips standard minus the Cable Chest Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Cable Chest 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 Cable Chest Press and Weighted Dips Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Weighted Dips for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 100–240 lb bodyweight, the Elite gap changes from 5.9 to 38.1 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Dips standard minus the Cable Chest Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Cable Chest 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.
Cable Chest Press and Weighted Dips Exercises Used by This Calculator
Valid results depend on using the specified cable chest press and weighted dips technique and load convention. Use strict, repeatable Cable Chest 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 Cable Chest Press setup and load convention
The total selected cable resistance for the two-handle press, using the sum of both sides on matched dual stacks. Valid Cable Chest Press reps. Press both handles from chest level to a controlled forward finish and return along the same cable path without trunk heave, stack bounce, or fly substitution. 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 Cable Chest Press result and one recent Weighted Dips result
First lift: displayed machine or stack weight and 1–12 strict reps. Second lift: added external weight only and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Cable Chest Press — View the individual Cable Chest Press standards and next strength-level target.
- Weighted Dips (Parallel Bars) — View the individual Weighted Dips standards and next strength-level target.
- Chest Press Machine — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Cable Fly — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Machine Incline Chest Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.