Multi Grip Bench Press vs Weighted Dips Strength Standards
Compare your multi grip bench 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: 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 multi grip 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.
Multi Grip Bench Press vs Weighted Dips Strength Standards
These bodyweight tables place the multi grip bench press and weighted dips targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Multi Grip Bench Press / Weighted Dips, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Multi Grip 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 | Multi Grip Bench Press | 87 lb39.5 kg | 120 lb54.4 kg | 157 lb71.2 kg | 193 lb87.5 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Multi Grip Bench Press | 92 lb41.7 kg | 127 lb57.6 kg | 165 lb74.8 kg | 203 lb92.1 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Multi Grip Bench Press | 96 lb43.5 kg | 133 lb60.3 kg | 174 lb78.9 kg | 214 lb97.1 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Multi Grip Bench Press | 101 lb45.8 kg | 139 lb63 kg | 182 lb82.6 kg | 224 lb101.6 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Multi Grip Bench Press | 105 lb47.6 kg | 145 lb65.8 kg | 190 lb86.2 kg | 234 lb106.1 kg |
| Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Multi Grip Bench Press | 110 lb49.9 kg | 151 lb68.5 kg | 198 lb89.8 kg | 243 lb110.2 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Multi Grip Bench Press | 114 lb51.7 kg | 157 lb71.2 kg | 205 lb93 kg | 253 lb114.8 kg |
| Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg | |
| 190 lb86.2 kg | Multi Grip Bench Press | 118 lb53.5 kg | 163 lb73.9 kg | 213 lb96.6 kg | 262 lb118.8 kg |
| Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg | |
| 200 lb90.7 kg | Multi Grip Bench Press | 122 lb55.3 kg | 169 lb76.7 kg | 220 lb99.8 kg | 271 lb122.9 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Multi Grip Bench Press | 126 lb57.2 kg | 174 lb78.9 kg | 228 lb103.4 kg | 280 lb127 kg |
| Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg | |
| 220 lb99.8 kg | Multi Grip Bench Press | 130 lb59 kg | 180 lb81.6 kg | 235 lb106.6 kg | 289 lb131.1 kg |
| Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg | |
| 230 lb104.3 kg | Multi Grip Bench Press | 134 lb60.8 kg | 185 lb83.9 kg | 242 lb109.8 kg | 298 lb135.2 kg |
| Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg | |
| 240 lb108.9 kg | Multi Grip Bench Press | 138 lb62.6 kg | 190 lb86.2 kg | 249 lb112.9 kg | 306 lb138.8 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg | |
| 250 lb113.4 kg | Multi Grip Bench Press | 142 lb64.4 kg | 196 lb88.9 kg | 256 lb116.1 kg | 315 lb142.9 kg |
| Weighted Dips | 88 lb39.7 kg | 138 lb62.4 kg | 188 lb85.1 kg | 250 lb113.4 kg | |
| 260 lb117.9 kg | Multi Grip Bench Press | 145 lb65.8 kg | 201 lb91.2 kg | 263 lb119.3 kg | 323 lb146.5 kg |
| Weighted Dips | 91 lb41.3 kg | 143 lb64.8 kg | 195 lb88.4 kg | 260 lb117.9 kg | |
| 270 lb122.5 kg | Multi Grip Bench Press | 149 lb67.6 kg | 206 lb93.4 kg | 269 lb122 kg | 331 lb150.1 kg |
| Weighted Dips | 95 lb42.9 kg | 149 lb67.4 kg | 203 lb91.9 kg | 270 lb122.5 kg | |
| 280 lb127 kg | Multi Grip Bench Press | 153 lb69.4 kg | 211 lb95.7 kg | 276 lb125.2 kg | 339 lb153.8 kg |
| Weighted Dips | 98 lb44.4 kg | 154 lb69.9 kg | 210 lb95.3 kg | 280 lb127 kg | |
| 290 lb131.5 kg | Multi Grip Bench Press | 156 lb70.8 kg | 216 lb98 kg | 282 lb127.9 kg | 347 lb157.4 kg |
| Weighted Dips | 101 lb46 kg | 159 lb72.3 kg | 217 lb98.6 kg | 290 lb131.5 kg | |
| 300 lb136.1 kg | Multi Grip Bench Press | 160 lb72.6 kg | 221 lb100.2 kg | 289 lb131.1 kg | 355 lb161 kg |
| Weighted Dips | 105 lb47.6 kg | 165 lb74.9 kg | 225 lb102.1 kg | 300 lb136.1 kg |
Women’s Multi Grip 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 | Multi Grip Bench Press | 41 lb18.6 kg | 60 lb27.2 kg | 80 lb36.3 kg | 103 lb46.7 kg |
| Weighted Dips | 35 lb15.9 kg | 55 lb25 kg | 75 lb34.1 kg | 100 lb45.4 kg | |
| 110 lb49.9 kg | Multi Grip Bench Press | 44 lb20 kg | 63 lb28.6 kg | 85 lb38.6 kg | 110 lb49.9 kg |
| Weighted Dips | 39 lb17.5 kg | 61 lb27.4 kg | 83 lb37.4 kg | 110 lb49.9 kg | |
| 120 lb54.4 kg | Multi Grip Bench Press | 47 lb21.3 kg | 67 lb30.4 kg | 90 lb40.8 kg | 116 lb52.6 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Multi Grip Bench Press | 49 lb22.2 kg | 71 lb32.2 kg | 95 lb43.1 kg | 123 lb55.8 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Multi Grip Bench Press | 52 lb23.6 kg | 74 lb33.6 kg | 100 lb45.4 kg | 129 lb58.5 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Multi Grip Bench Press | 54 lb24.5 kg | 78 lb35.4 kg | 105 lb47.6 kg | 135 lb61.2 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Multi Grip Bench Press | 56 lb25.4 kg | 81 lb36.7 kg | 110 lb49.9 kg | 141 lb64 kg |
| Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Multi Grip Bench Press | 59 lb26.8 kg | 85 lb38.6 kg | 114 lb51.7 kg | 147 lb66.7 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Multi Grip Bench Press | 61 lb27.7 kg | 88 lb39.9 kg | 119 lb54 kg | 152 lb68.9 kg |
| Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg | |
| 190 lb86.2 kg | Multi Grip Bench Press | 63 lb28.6 kg | 91 lb41.3 kg | 123 lb55.8 kg | 158 lb71.7 kg |
| Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg | |
| 200 lb90.7 kg | Multi Grip Bench Press | 65 lb29.5 kg | 94 lb42.6 kg | 127 lb57.6 kg | 164 lb74.4 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Multi Grip Bench Press | 68 lb30.8 kg | 98 lb44.5 kg | 131 lb59.4 kg | 169 lb76.7 kg |
| Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg | |
| 220 lb99.8 kg | Multi Grip Bench Press | 70 lb31.8 kg | 101 lb45.8 kg | 136 lb61.7 kg | 174 lb78.9 kg |
| Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg | |
| 230 lb104.3 kg | Multi Grip Bench Press | 72 lb32.7 kg | 104 lb47.2 kg | 140 lb63.5 kg | 180 lb81.6 kg |
| Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg | |
| 240 lb108.9 kg | Multi Grip Bench Press | 74 lb33.6 kg | 107 lb48.5 kg | 144 lb65.3 kg | 185 lb83.9 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg |
How Your Multi Grip 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
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 Multi Grip 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 multi grip bench press strength level
For multi grip 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.
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
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 multi grip 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 Multi Grip 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 Multi Grip Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
33.1 → 24.9 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 Multi Grip Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Multi Grip 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 Multi Grip Bench Press and Weighted Dips Standards Differ
What the women’s data shows:
The multi grip bench press and weighted dips standards are within 3 lb at 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, and 180 lb.
The higher target changes by strength level or bodyweight.
Across 100–240 lb bodyweight, the Elite gap changes from 1.3 to 25 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Dips standard minus the Multi Grip Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Multi Grip 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.
Multi Grip Bench Press and Weighted Dips Exercises Used by This Calculator
The calculator expects repeatable multi grip bench press and weighted dips results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Multi Grip 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 Multi Grip Bench Press setup and load convention
Use the total multi-grip bar load pressed on the bench. Enter only strict multi-grip bench press reps. Count reps that bench press a multi-grip bar with one selected handle pair from a controlled bottom range to full lockout without bounce, spotter help, handle switching, or partial reps. Keep setup, range, and finish quality consistent across the entered set. Do not count substituted exercises 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 Multi Grip 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
- Multi Grip Bench Press — View the individual Multi Grip Bench Press standards and next strength-level target.
- Weighted Dips (Parallel Bars) — View the individual Weighted Dips standards and next strength-level target.
- Barbell Close-Grip Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Wide Grip 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.
- Paused Barbell Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.