Hammer Grip Incline Dumbbell Bench Press vs Weighted Dips Strength Standards
Compare your hammer grip incline dumbbell 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: 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 hammer grip incline dumbbell 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.
Hammer Grip Incline Dumbbell Bench Press vs Weighted Dips Strength Standards
Use these tables to compare the estimated one-rep max required for the hammer grip incline 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 Hammer Grip Incline Dumbbell Bench Press / Weighted Dips, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Hammer Grip Incline 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 | Hammer Grip Incline Dumbbell Bench Press | 63 lb28.6 kg | 88 lb39.9 kg | 117 lb53.1 kg | 149 lb67.6 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Hammer Grip Incline Dumbbell Bench Press | 66 lb29.9 kg | 92 lb41.7 kg | 123 lb55.8 kg | 157 lb71.2 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Hammer Grip Incline Dumbbell Bench Press | 69 lb31.3 kg | 97 lb44 kg | 130 lb59 kg | 165 lb74.8 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Hammer Grip Incline Dumbbell Bench Press | 73 lb33.1 kg | 102 lb46.3 kg | 136 lb61.7 kg | 173 lb78.5 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Hammer Grip Incline Dumbbell Bench Press | 76 lb34.5 kg | 106 lb48.1 kg | 142 lb64.4 kg | 180 lb81.6 kg |
| Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Hammer Grip Incline Dumbbell Bench Press | 79 lb35.8 kg | 110 lb49.9 kg | 148 lb67.1 kg | 188 lb85.3 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Hammer Grip Incline Dumbbell Bench Press | 82 lb37.2 kg | 115 lb52.2 kg | 153 lb69.4 kg | 195 lb88.5 kg |
| Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg | |
| 190 lb86.2 kg | Hammer Grip Incline Dumbbell Bench Press | 85 lb38.6 kg | 119 lb54 kg | 159 lb72.1 kg | 202 lb91.6 kg |
| Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg | |
| 200 lb90.7 kg | Hammer Grip Incline Dumbbell Bench Press | 88 lb39.9 kg | 123 lb55.8 kg | 165 lb74.8 kg | 209 lb94.8 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Hammer Grip Incline Dumbbell Bench Press | 91 lb41.3 kg | 127 lb57.6 kg | 170 lb77.1 kg | 216 lb98 kg |
| Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg | |
| 220 lb99.8 kg | Hammer Grip Incline Dumbbell Bench Press | 94 lb42.6 kg | 131 lb59.4 kg | 175 lb79.4 kg | 223 lb101.2 kg |
| Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg | |
| 230 lb104.3 kg | Hammer Grip Incline Dumbbell Bench Press | 97 lb44 kg | 135 lb61.2 kg | 181 lb82.1 kg | 229 lb103.9 kg |
| Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg | |
| 240 lb108.9 kg | Hammer Grip Incline Dumbbell Bench Press | 99 lb44.9 kg | 139 lb63 kg | 186 lb84.4 kg | 236 lb107 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg | |
| 250 lb113.4 kg | Hammer Grip Incline Dumbbell Bench Press | 102 lb46.3 kg | 143 lb64.9 kg | 191 lb86.6 kg | 243 lb110.2 kg |
| Weighted Dips | 88 lb39.7 kg | 138 lb62.4 kg | 188 lb85.1 kg | 250 lb113.4 kg | |
| 260 lb117.9 kg | Hammer Grip Incline Dumbbell Bench Press | 105 lb47.6 kg | 147 lb66.7 kg | 196 lb88.9 kg | 249 lb112.9 kg |
| Weighted Dips | 91 lb41.3 kg | 143 lb64.8 kg | 195 lb88.4 kg | 260 lb117.9 kg | |
| 270 lb122.5 kg | Hammer Grip Incline Dumbbell Bench Press | 107 lb48.5 kg | 150 lb68 kg | 201 lb91.2 kg | 255 lb115.7 kg |
| Weighted Dips | 95 lb42.9 kg | 149 lb67.4 kg | 203 lb91.9 kg | 270 lb122.5 kg | |
| 280 lb127 kg | Hammer Grip Incline Dumbbell Bench Press | 110 lb49.9 kg | 154 lb69.9 kg | 206 lb93.4 kg | 262 lb118.8 kg |
| Weighted Dips | 98 lb44.4 kg | 154 lb69.9 kg | 210 lb95.3 kg | 280 lb127 kg | |
| 290 lb131.5 kg | Hammer Grip Incline Dumbbell Bench Press | 113 lb51.3 kg | 158 lb71.7 kg | 211 lb95.7 kg | 268 lb121.6 kg |
| Weighted Dips | 101 lb46 kg | 159 lb72.3 kg | 217 lb98.6 kg | 290 lb131.5 kg | |
| 300 lb136.1 kg | Hammer Grip Incline Dumbbell Bench Press | 115 lb52.2 kg | 161 lb73 kg | 216 lb98 kg | 274 lb124.3 kg |
| Weighted Dips | 105 lb47.6 kg | 165 lb74.9 kg | 225 lb102.1 kg | 300 lb136.1 kg |
Women’s Hammer Grip Incline 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 | Hammer Grip Incline Dumbbell Bench Press | 30 lb13.6 kg | 44 lb20 kg | 62 lb28.1 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 | Hammer Grip Incline Dumbbell Bench Press | 32 lb14.5 kg | 47 lb21.3 kg | 66 lb29.9 kg | 87 lb39.5 kg |
| Weighted Dips | 39 lb17.5 kg | 61 lb27.4 kg | 83 lb37.4 kg | 110 lb49.9 kg | |
| 120 lb54.4 kg | Hammer Grip Incline Dumbbell Bench Press | 34 lb15.4 kg | 50 lb22.7 kg | 70 lb31.8 kg | 92 lb41.7 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Hammer Grip Incline Dumbbell Bench Press | 35 lb15.9 kg | 53 lb24 kg | 74 lb33.6 kg | 97 lb44 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Hammer Grip Incline Dumbbell Bench Press | 37 lb16.8 kg | 55 lb24.9 kg | 77 lb34.9 kg | 102 lb46.3 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Hammer Grip Incline Dumbbell Bench Press | 39 lb17.7 kg | 58 lb26.3 kg | 81 lb36.7 kg | 107 lb48.5 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Hammer Grip Incline Dumbbell Bench Press | 41 lb18.6 kg | 61 lb27.7 kg | 85 lb38.6 kg | 112 lb50.8 kg |
| Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Hammer Grip Incline Dumbbell Bench Press | 42 lb19.1 kg | 63 lb28.6 kg | 88 lb39.9 kg | 116 lb52.6 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Hammer Grip Incline Dumbbell Bench Press | 44 lb20 kg | 65 lb29.5 kg | 91 lb41.3 kg | 121 lb54.9 kg |
| Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg | |
| 190 lb86.2 kg | Hammer Grip Incline Dumbbell Bench Press | 46 lb20.9 kg | 68 lb30.8 kg | 95 lb43.1 kg | 125 lb56.7 kg |
| Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg | |
| 200 lb90.7 kg | Hammer Grip Incline Dumbbell Bench Press | 47 lb21.3 kg | 70 lb31.8 kg | 98 lb44.5 kg | 130 lb59 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Hammer Grip Incline Dumbbell Bench Press | 49 lb22.2 kg | 73 lb33.1 kg | 101 lb45.8 kg | 134 lb60.8 kg |
| Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg | |
| 220 lb99.8 kg | Hammer Grip Incline Dumbbell Bench Press | 50 lb22.7 kg | 75 lb34 kg | 105 lb47.6 kg | 138 lb62.6 kg |
| Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg | |
| 230 lb104.3 kg | Hammer Grip Incline Dumbbell Bench Press | 52 lb23.6 kg | 77 lb34.9 kg | 108 lb49 kg | 142 lb64.4 kg |
| Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg | |
| 240 lb108.9 kg | Hammer Grip Incline Dumbbell Bench Press | 53 lb24 kg | 79 lb35.8 kg | 111 lb50.3 kg | 146 lb66.2 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg |
How Your Hammer Grip Incline 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
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 Hammer Grip Incline 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 hammer grip incline dumbbell bench press strength level
The standards use the sex-specific thresholds from the individual Hammer Grip Incline Dumbbell Bench Press 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.
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
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
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 hammer grip incline 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 Hammer Grip Incline Dumbbell Bench Press and Weighted Dips Standards Differ
What the men’s data shows:
The standards come closest at 300 lb.
The higher target remains with Hammer Grip Incline Dumbbell Bench Press for Novice throughout the table.
Across 120–300 lb bodyweight, the Elite gap changes from 13.2 to 11.8 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Dips standard minus the Hammer Grip Incline Dumbbell Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Hammer Grip Incline 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 Hammer Grip Incline Dumbbell Bench Press and Weighted Dips Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
At Elite, the difference is 8.2 kg at 100 lb and 42.7 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 Hammer Grip Incline Dumbbell Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Hammer Grip Incline 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.
Hammer Grip Incline Dumbbell Bench Press and Weighted Dips Exercises Used by This Calculator
Compare like-for-like attempts by keeping the hammer grip incline dumbbell bench press and weighted dips setup consistent with their individual rules. Use strict, repeatable Hammer Grip Incline 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 Hammer Grip Incline Dumbbell Bench Press setup and load convention
The entered weight for strict Hammer Grip Incline Dumbbell Bench Press. Valid Hammer Grip Incline Dumbbell Bench Press reps. The movement must follow the defined Hammer Grip Incline Dumbbell Bench Press path: matching dumbbells are pressed from a controlled incline bench bottom position to lockout using a neutral or hammer grip and finish with A valid finish requires the defined end position for Hammer Grip Incline Dumbbell Bench Press, 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 Hammer Grip Incline Dumbbell Bench Press 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
- Hammer Grip Incline Dumbbell Bench Press — View the individual Hammer Grip Incline Dumbbell Bench Press standards and next strength-level target.
- Weighted Dips (Parallel Bars) — View the individual Weighted Dips standards and next strength-level target.
- Neutral Grip Dumbbell Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Close Grip Incline Bench Press — 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.
- Single Arm Dumbbell Incline Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.