Close Grip Dumbbell Bench Press vs Weighted Dips Strength Standards
Compare your close grip dumbbell bench press and weighted dips against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight of one dumbbell and 1–12 strict reps. Second lift: added external weight only and 1–12 strict reps. Pounds or kilograms. For the first exercise, lower under control to a consistent bottom depth near the lower chest, lower pec line, or ribcage. 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.
Close Grip Dumbbell Bench Press vs Weighted Dips Strength Standards
Use these tables to compare the estimated one-rep max required for the close grip dumbbell bench 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 Close Grip Dumbbell Bench Press / Weighted Dips, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Close Grip Dumbbell 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 | Close Grip Dumbbell Bench Press | 45 lb20.4 kg | 70 lb31.8 kg | 109 lb49.4 kg | 143 lb64.9 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Close Grip Dumbbell Bench Press | 47 lb21.3 kg | 74 lb33.6 kg | 115 lb52.2 kg | 151 lb68.5 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Close Grip Dumbbell Bench Press | 50 lb22.7 kg | 78 lb35.4 kg | 121 lb54.9 kg | 158 lb71.7 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Close Grip Dumbbell Bench Press | 52 lb23.6 kg | 81 lb36.7 kg | 126 lb57.2 kg | 166 lb75.3 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Close Grip Dumbbell Bench Press | 54 lb24.5 kg | 85 lb38.6 kg | 132 lb59.9 kg | 173 lb78.5 kg |
| Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Close Grip Dumbbell Bench Press | 57 lb25.9 kg | 88 lb39.9 kg | 137 lb62.1 kg | 180 lb81.6 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Close Grip Dumbbell Bench Press | 59 lb26.8 kg | 92 lb41.7 kg | 143 lb64.9 kg | 187 lb84.8 kg |
| Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg | |
| 190 lb86.2 kg | Close Grip Dumbbell Bench Press | 61 lb27.7 kg | 95 lb43.1 kg | 148 lb67.1 kg | 194 lb88 kg |
| Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg | |
| 200 lb90.7 kg | Close Grip Dumbbell Bench Press | 63 lb28.6 kg | 98 lb44.5 kg | 153 lb69.4 kg | 201 lb91.2 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Close Grip Dumbbell Bench Press | 65 lb29.5 kg | 102 lb46.3 kg | 158 lb71.7 kg | 207 lb93.9 kg |
| Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg | |
| 220 lb99.8 kg | Close Grip Dumbbell Bench Press | 67 lb30.4 kg | 105 lb47.6 kg | 163 lb73.9 kg | 214 lb97.1 kg |
| Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg | |
| 230 lb104.3 kg | Close Grip Dumbbell Bench Press | 69 lb31.3 kg | 108 lb49 kg | 168 lb76.2 kg | 220 lb99.8 kg |
| Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg | |
| 240 lb108.9 kg | Close Grip Dumbbell Bench Press | 71 lb32.2 kg | 111 lb50.3 kg | 173 lb78.5 kg | 227 lb103 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg | |
| 250 lb113.4 kg | Close Grip Dumbbell Bench Press | 73 lb33.1 kg | 114 lb51.7 kg | 178 lb80.7 kg | 233 lb105.7 kg |
| Weighted Dips | 88 lb39.7 kg | 138 lb62.4 kg | 188 lb85.1 kg | 250 lb113.4 kg | |
| 260 lb117.9 kg | Close Grip Dumbbell Bench Press | 75 lb34 kg | 117 lb53.1 kg | 182 lb82.6 kg | 239 lb108.4 kg |
| Weighted Dips | 91 lb41.3 kg | 143 lb64.8 kg | 195 lb88.4 kg | 260 lb117.9 kg | |
| 270 lb122.5 kg | Close Grip Dumbbell Bench Press | 77 lb34.9 kg | 120 lb54.4 kg | 187 lb84.8 kg | 245 lb111.1 kg |
| Weighted Dips | 95 lb42.9 kg | 149 lb67.4 kg | 203 lb91.9 kg | 270 lb122.5 kg | |
| 280 lb127 kg | Close Grip Dumbbell Bench Press | 79 lb35.8 kg | 123 lb55.8 kg | 192 lb87.1 kg | 251 lb113.9 kg |
| Weighted Dips | 98 lb44.4 kg | 154 lb69.9 kg | 210 lb95.3 kg | 280 lb127 kg | |
| 290 lb131.5 kg | Close Grip Dumbbell Bench Press | 81 lb36.7 kg | 126 lb57.2 kg | 196 lb88.9 kg | 257 lb116.6 kg |
| Weighted Dips | 101 lb46 kg | 159 lb72.3 kg | 217 lb98.6 kg | 290 lb131.5 kg | |
| 300 lb136.1 kg | Close Grip Dumbbell Bench Press | 83 lb37.6 kg | 129 lb58.5 kg | 201 lb91.2 kg | 263 lb119.3 kg |
| Weighted Dips | 105 lb47.6 kg | 165 lb74.9 kg | 225 lb102.1 kg | 300 lb136.1 kg |
Women’s Close Grip Dumbbell 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 | Close Grip Dumbbell Bench Press | 16 lb7.3 kg | 31 lb14.1 kg | 52 lb23.6 kg | 73 lb33.1 kg |
| Weighted Dips | 35 lb15.9 kg | 55 lb25 kg | 75 lb34.1 kg | 100 lb45.4 kg | |
| 110 lb49.9 kg | Close Grip Dumbbell Bench Press | 17 lb7.7 kg | 33 lb15 kg | 55 lb24.9 kg | 78 lb35.4 kg |
| Weighted Dips | 39 lb17.5 kg | 61 lb27.4 kg | 83 lb37.4 kg | 110 lb49.9 kg | |
| 120 lb54.4 kg | Close Grip Dumbbell Bench Press | 18 lb8.2 kg | 35 lb15.9 kg | 59 lb26.8 kg | 83 lb37.6 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Close Grip Dumbbell Bench Press | 19 lb8.6 kg | 37 lb16.8 kg | 62 lb28.1 kg | 87 lb39.5 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Close Grip Dumbbell Bench Press | 20 lb9.1 kg | 39 lb17.7 kg | 65 lb29.5 kg | 92 lb41.7 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Close Grip Dumbbell Bench Press | 21 lb9.5 kg | 41 lb18.6 kg | 68 lb30.8 kg | 96 lb43.5 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Close Grip Dumbbell Bench Press | 22 lb10 kg | 43 lb19.5 kg | 71 lb32.2 kg | 100 lb45.4 kg |
| Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Close Grip Dumbbell Bench Press | 23 lb10.4 kg | 45 lb20.4 kg | 74 lb33.6 kg | 104 lb47.2 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Close Grip Dumbbell Bench Press | 24 lb10.9 kg | 46 lb20.9 kg | 77 lb34.9 kg | 108 lb49 kg |
| Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg | |
| 190 lb86.2 kg | Close Grip Dumbbell Bench Press | 25 lb11.3 kg | 48 lb21.8 kg | 80 lb36.3 kg | 112 lb50.8 kg |
| Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg | |
| 200 lb90.7 kg | Close Grip Dumbbell Bench Press | 25 lb11.3 kg | 50 lb22.7 kg | 82 lb37.2 kg | 116 lb52.6 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Close Grip Dumbbell Bench Press | 26 lb11.8 kg | 51 lb23.1 kg | 85 lb38.6 kg | 120 lb54.4 kg |
| Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg | |
| 220 lb99.8 kg | Close Grip Dumbbell Bench Press | 27 lb12.2 kg | 53 lb24 kg | 88 lb39.9 kg | 124 lb56.2 kg |
| Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg | |
| 230 lb104.3 kg | Close Grip Dumbbell Bench Press | 28 lb12.7 kg | 55 lb24.9 kg | 90 lb40.8 kg | 128 lb58.1 kg |
| Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg | |
| 240 lb108.9 kg | Close Grip Dumbbell Bench Press | 29 lb13.2 kg | 56 lb25.4 kg | 93 lb42.2 kg | 131 lb59.4 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg |
How Your Close Grip Dumbbell Bench 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
When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Close Grip Dumbbell 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 close grip dumbbell bench press strength level
The close grip dumbbell bench press rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by 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
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.
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 close grip dumbbell 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. |
Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.
How Men’s Close Grip Dumbbell Bench Press and Weighted Dips Standards Differ
What the men’s data shows:
The close grip dumbbell bench press and weighted dips standards are within 3 lb at 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, and 170 lb.
The higher target changes by strength level or bodyweight.
10.5 → 16.8 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 Close Grip Dumbbell Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Close Grip Dumbbell 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 Close Grip Dumbbell Bench 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.
At Elite, the difference is 12.3 kg at 100 lb and 49.5 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Dips standard minus the Close Grip Dumbbell Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Close Grip Dumbbell 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.
Close Grip Dumbbell Bench Press and Weighted Dips Exercises Used by This Calculator
For a useful comparison, perform a strict close grip dumbbell bench press and a strict weighted dips using the setup and load rules below. Use strict, repeatable Close Grip Dumbbell 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 Close Grip Dumbbell Bench Press setup and load convention
Weight entered is weight per dumbbell. Estimated 1RM is calculated from the combined load of both dumbbells. Use a flat bench and matched dumbbells. Keep a close or tucked elbow path rather than a wide flared dumbbell bench path. Lower under control to a consistent bottom depth near the lower chest, lower pec line, or ribcage. Both dumbbells press together to a controlled lockout. No spotter-assisted reps, bounce reps, hip bridging, torso twisting, squeeze press, hex press, floor press, or partial lockouts. Raw lifting only.
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 Close Grip Dumbbell Bench Press result and one recent Weighted Dips result
First lift: weight of one dumbbell and 1–12 strict reps. Second lift: added external weight only and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Close Grip Dumbbell Bench Press — View the individual Close Grip Dumbbell 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.
- Dumbbell Floor Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Floor Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.