Close Grip Incline Bench Press vs Weighted Dips Strength Standards
Compare your close grip incline bench press 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, complete strict close grip incline bench press 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.
Close Grip Incline Bench Press vs Weighted Dips Strength Standards
The paired standards below show what the close grip incline bench press 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 Close Grip Incline Bench Press / Weighted Dips in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Close Grip Incline 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 Incline Bench Press | 78 lb35.4 kg | 105 lb47.6 kg | 134 lb60.8 kg | 162 lb73.5 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Close Grip Incline Bench Press | 82 lb37.2 kg | 111 lb50.3 kg | 141 lb64 kg | 171 lb77.6 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Close Grip Incline Bench Press | 86 lb39 kg | 117 lb53.1 kg | 148 lb67.1 kg | 179 lb81.2 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Close Grip Incline Bench Press | 91 lb41.3 kg | 122 lb55.3 kg | 155 lb70.3 kg | 188 lb85.3 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Close Grip Incline Bench Press | 95 lb43.1 kg | 128 lb58.1 kg | 162 lb73.5 kg | 196 lb88.9 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 Incline Bench Press | 98 lb44.5 kg | 133 lb60.3 kg | 169 lb76.7 kg | 204 lb92.5 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Close Grip Incline Bench Press | 102 lb46.3 kg | 138 lb62.6 kg | 176 lb79.8 kg | 212 lb96.2 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 Incline Bench Press | 106 lb48.1 kg | 143 lb64.9 kg | 182 lb82.6 kg | 220 lb99.8 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 Incline Bench Press | 110 lb49.9 kg | 148 lb67.1 kg | 188 lb85.3 kg | 228 lb103.4 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Close Grip Incline Bench Press | 113 lb51.3 kg | 153 lb69.4 kg | 195 lb88.5 kg | 235 lb106.6 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 Incline Bench Press | 117 lb53.1 kg | 158 lb71.7 kg | 201 lb91.2 kg | 243 lb110.2 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 Incline Bench Press | 120 lb54.4 kg | 162 lb73.5 kg | 207 lb93.9 kg | 250 lb113.4 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 Incline Bench Press | 124 lb56.2 kg | 167 lb75.7 kg | 213 lb96.6 kg | 257 lb116.6 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 Incline Bench Press | 127 lb57.6 kg | 172 lb78 kg | 219 lb99.3 kg | 264 lb119.7 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 Incline Bench Press | 131 lb59.4 kg | 176 lb79.8 kg | 224 lb101.6 kg | 271 lb122.9 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 Incline Bench Press | 134 lb60.8 kg | 181 lb82.1 kg | 230 lb104.3 kg | 278 lb126.1 kg |
| Weighted Dips | 95 lb42.9 kg | 149 lb67.4 kg | 203 lb91.9 kg | 270 lb122.5 kg | |
| 280 lb127 kg | Close Grip Incline Bench Press | 137 lb62.1 kg | 185 lb83.9 kg | 236 lb107 kg | 285 lb129.3 kg |
| Weighted Dips | 98 lb44.4 kg | 154 lb69.9 kg | 210 lb95.3 kg | 280 lb127 kg | |
| 290 lb131.5 kg | Close Grip Incline Bench Press | 141 lb64 kg | 190 lb86.2 kg | 241 lb109.3 kg | 292 lb132.4 kg |
| Weighted Dips | 101 lb46 kg | 159 lb72.3 kg | 217 lb98.6 kg | 290 lb131.5 kg | |
| 300 lb136.1 kg | Close Grip Incline Bench Press | 144 lb65.3 kg | 194 lb88 kg | 247 lb112 kg | 298 lb135.2 kg |
| Weighted Dips | 105 lb47.6 kg | 165 lb74.9 kg | 225 lb102.1 kg | 300 lb136.1 kg |
Women’s Close Grip Incline 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 Incline Bench Press | 36 lb16.3 kg | 50 lb22.7 kg | 64 lb29 kg | 82 lb37.2 kg |
| Weighted Dips | 35 lb15.9 kg | 55 lb25 kg | 75 lb34.1 kg | 100 lb45.4 kg | |
| 110 lb49.9 kg | Close Grip Incline Bench Press | 38 lb17.2 kg | 53 lb24 kg | 68 lb30.8 kg | 88 lb39.9 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 Incline Bench Press | 41 lb18.6 kg | 56 lb25.4 kg | 72 lb32.7 kg | 93 lb42.2 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Close Grip Incline Bench Press | 43 lb19.5 kg | 59 lb26.8 kg | 76 lb34.5 kg | 98 lb44.5 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Close Grip Incline Bench Press | 45 lb20.4 kg | 62 lb28.1 kg | 80 lb36.3 kg | 103 lb46.7 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Close Grip Incline Bench Press | 47 lb21.3 kg | 65 lb29.5 kg | 84 lb38.1 kg | 108 lb49 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Close Grip Incline Bench Press | 49 lb22.2 kg | 68 lb30.8 kg | 88 lb39.9 kg | 113 lb51.3 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 Incline Bench Press | 51 lb23.1 kg | 71 lb32.2 kg | 91 lb41.3 kg | 117 lb53.1 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Close Grip Incline Bench Press | 53 lb24 kg | 73 lb33.1 kg | 95 lb43.1 kg | 122 lb55.3 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 Incline Bench Press | 55 lb24.9 kg | 76 lb34.5 kg | 98 lb44.5 kg | 126 lb57.2 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 Incline Bench Press | 57 lb25.9 kg | 79 lb35.8 kg | 102 lb46.3 kg | 131 lb59.4 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Close Grip Incline Bench Press | 59 lb26.8 kg | 81 lb36.7 kg | 105 lb47.6 kg | 135 lb61.2 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 Incline Bench Press | 61 lb27.7 kg | 84 lb38.1 kg | 108 lb49 kg | 139 lb63 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 Incline Bench Press | 62 lb28.1 kg | 86 lb39 kg | 112 lb50.8 kg | 144 lb65.3 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 Incline Bench Press | 64 lb29 kg | 89 lb40.4 kg | 115 lb52.2 kg | 148 lb67.1 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg |
How Your Close Grip Incline Bench Press 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)
For the most useful Close Grip Incline 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 incline bench press strength level
For close grip incline bench 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 larger 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
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.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. 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 incline 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 Incline Bench Press and Weighted Dips Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Close Grip Incline Bench Press for Novice, Intermediate, and Advanced throughout the table.
19.1 → 0.9 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 Close Grip Incline Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Close Grip Incline 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 Incline Bench Press and Weighted Dips Standards Differ
What the women’s data shows:
The close grip incline bench press and weighted dips standards are within 3 lb at 100 lb, 110 lb, 120 lb, and 130 lb.
Intermediate, Advanced, and Elite at every displayed bodyweight.
At Elite, the difference is 8.2 kg at 100 lb and 41.8 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 Incline Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Close Grip Incline 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 Incline Bench Press and Weighted Dips Exercises Used by This Calculator
The calculator expects repeatable close grip incline bench press and weighted dips results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Close Grip Incline 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 Incline Bench Press setup and load convention
Barbell close-grip incline press on fixed incline bench. Use standard incline angle, about 30 to 45 degrees. Grip stays visibly narrower than standard incline pressing. Lower under control to upper chest or clavicle. Touch point stays consistent across every rep. Press from controlled touch to full lockout. Keep shoulders set; no bridge or hip heave. Keep wrists stacked and elbows tracking consistently. Total barbell load counts as tested weight. No bouncing, partials, assistance, Smith, machine, or dumbbells.
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 Incline Bench Press 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
- Close Grip Incline Bench Press — View the individual Close Grip Incline Bench Press standards and next strength-level target.
- Weighted Dips (Parallel Bars) — View the individual Weighted Dips standards and next strength-level target.
- Assisted Dip Machine — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Guillotine Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Incline Pin Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell JM Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.