Neutral Grip Dumbbell Bench Press vs Weighted Dips Strength Standards
Compare your neutral grip dumbbell 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 neutral grip 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.
Neutral Grip Dumbbell Bench Press vs Weighted Dips Strength Standards
These bodyweight tables place the neutral grip dumbbell 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 Neutral Grip Dumbbell 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 Neutral 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 | Neutral Grip Dumbbell Bench Press | 78 lb35.4 kg | 109 lb49.4 kg | 146 lb66.2 kg | 182 lb82.6 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Neutral Grip Dumbbell Bench Press | 82 lb37.2 kg | 115 lb52.2 kg | 154 lb69.9 kg | 192 lb87.1 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Neutral Grip Dumbbell Bench Press | 86 lb39 kg | 121 lb54.9 kg | 162 lb73.5 kg | 202 lb91.6 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Neutral Grip Dumbbell Bench Press | 91 lb41.3 kg | 126 lb57.2 kg | 169 lb76.7 kg | 211 lb95.7 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Neutral Grip Dumbbell Bench Press | 95 lb43.1 kg | 132 lb59.9 kg | 177 lb80.3 kg | 220 lb99.8 kg |
| Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Neutral Grip Dumbbell Bench Press | 98 lb44.5 kg | 137 lb62.1 kg | 184 lb83.5 kg | 229 lb103.9 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Neutral Grip Dumbbell Bench Press | 102 lb46.3 kg | 143 lb64.9 kg | 191 lb86.6 kg | 238 lb108 kg |
| Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg | |
| 190 lb86.2 kg | Neutral Grip Dumbbell Bench Press | 106 lb48.1 kg | 148 lb67.1 kg | 198 lb89.8 kg | 247 lb112 kg |
| Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg | |
| 200 lb90.7 kg | Neutral Grip Dumbbell Bench Press | 110 lb49.9 kg | 153 lb69.4 kg | 205 lb93 kg | 256 lb116.1 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Neutral Grip Dumbbell Bench Press | 113 lb51.3 kg | 158 lb71.7 kg | 212 lb96.2 kg | 264 lb119.7 kg |
| Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg | |
| 220 lb99.8 kg | Neutral Grip Dumbbell Bench Press | 117 lb53.1 kg | 163 lb73.9 kg | 218 lb98.9 kg | 272 lb123.4 kg |
| Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg | |
| 230 lb104.3 kg | Neutral Grip Dumbbell Bench Press | 120 lb54.4 kg | 168 lb76.2 kg | 225 lb102.1 kg | 281 lb127.5 kg |
| Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg | |
| 240 lb108.9 kg | Neutral Grip Dumbbell Bench Press | 124 lb56.2 kg | 173 lb78.5 kg | 231 lb104.8 kg | 289 lb131.1 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg | |
| 250 lb113.4 kg | Neutral Grip Dumbbell Bench Press | 127 lb57.6 kg | 178 lb80.7 kg | 238 lb108 kg | 297 lb134.7 kg |
| Weighted Dips | 88 lb39.7 kg | 138 lb62.4 kg | 188 lb85.1 kg | 250 lb113.4 kg | |
| 260 lb117.9 kg | Neutral Grip Dumbbell Bench Press | 131 lb59.4 kg | 182 lb82.6 kg | 244 lb110.7 kg | 304 lb137.9 kg |
| Weighted Dips | 91 lb41.3 kg | 143 lb64.8 kg | 195 lb88.4 kg | 260 lb117.9 kg | |
| 270 lb122.5 kg | Neutral Grip Dumbbell Bench Press | 134 lb60.8 kg | 187 lb84.8 kg | 250 lb113.4 kg | 312 lb141.5 kg |
| Weighted Dips | 95 lb42.9 kg | 149 lb67.4 kg | 203 lb91.9 kg | 270 lb122.5 kg | |
| 280 lb127 kg | Neutral Grip Dumbbell Bench Press | 137 lb62.1 kg | 192 lb87.1 kg | 256 lb116.1 kg | 320 lb145.1 kg |
| Weighted Dips | 98 lb44.4 kg | 154 lb69.9 kg | 210 lb95.3 kg | 280 lb127 kg | |
| 290 lb131.5 kg | Neutral Grip Dumbbell Bench Press | 141 lb64 kg | 196 lb88.9 kg | 262 lb118.8 kg | 327 lb148.3 kg |
| Weighted Dips | 101 lb46 kg | 159 lb72.3 kg | 217 lb98.6 kg | 290 lb131.5 kg | |
| 300 lb136.1 kg | Neutral Grip Dumbbell Bench Press | 144 lb65.3 kg | 201 lb91.2 kg | 268 lb121.6 kg | 335 lb152 kg |
| Weighted Dips | 105 lb47.6 kg | 165 lb74.9 kg | 225 lb102.1 kg | 300 lb136.1 kg |
Women’s Neutral 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 | Neutral Grip Dumbbell Bench Press | 37 lb16.8 kg | 55 lb24.9 kg | 76 lb34.5 kg | 98 lb44.5 kg |
| Weighted Dips | 35 lb15.9 kg | 55 lb25 kg | 75 lb34.1 kg | 100 lb45.4 kg | |
| 110 lb49.9 kg | Neutral Grip Dumbbell Bench Press | 39 lb17.7 kg | 59 lb26.8 kg | 81 lb36.7 kg | 105 lb47.6 kg |
| Weighted Dips | 39 lb17.5 kg | 61 lb27.4 kg | 83 lb37.4 kg | 110 lb49.9 kg | |
| 120 lb54.4 kg | Neutral Grip Dumbbell Bench Press | 41 lb18.6 kg | 62 lb28.1 kg | 85 lb38.6 kg | 111 lb50.3 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Neutral Grip Dumbbell Bench Press | 44 lb20 kg | 65 lb29.5 kg | 90 lb40.8 kg | 117 lb53.1 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Neutral Grip Dumbbell Bench Press | 46 lb20.9 kg | 69 lb31.3 kg | 95 lb43.1 kg | 123 lb55.8 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Neutral Grip Dumbbell Bench Press | 48 lb21.8 kg | 72 lb32.7 kg | 99 lb44.9 kg | 129 lb58.5 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Neutral Grip Dumbbell Bench Press | 50 lb22.7 kg | 75 lb34 kg | 103 lb46.7 kg | 135 lb61.2 kg |
| Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Neutral Grip Dumbbell Bench Press | 52 lb23.6 kg | 78 lb35.4 kg | 108 lb49 kg | 140 lb63.5 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Neutral Grip Dumbbell Bench Press | 54 lb24.5 kg | 81 lb36.7 kg | 112 lb50.8 kg | 146 lb66.2 kg |
| Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg | |
| 190 lb86.2 kg | Neutral Grip Dumbbell Bench Press | 56 lb25.4 kg | 84 lb38.1 kg | 116 lb52.6 kg | 151 lb68.5 kg |
| Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg | |
| 200 lb90.7 kg | Neutral Grip Dumbbell Bench Press | 58 lb26.3 kg | 87 lb39.5 kg | 120 lb54.4 kg | 156 lb70.8 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Neutral Grip Dumbbell Bench Press | 60 lb27.2 kg | 90 lb40.8 kg | 124 lb56.2 kg | 161 lb73 kg |
| Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg | |
| 220 lb99.8 kg | Neutral Grip Dumbbell Bench Press | 62 lb28.1 kg | 93 lb42.2 kg | 128 lb58.1 kg | 167 lb75.7 kg |
| Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg | |
| 230 lb104.3 kg | Neutral Grip Dumbbell Bench Press | 64 lb29 kg | 96 lb43.5 kg | 132 lb59.9 kg | 172 lb78 kg |
| Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg | |
| 240 lb108.9 kg | Neutral Grip Dumbbell Bench Press | 66 lb29.9 kg | 98 lb44.5 kg | 135 lb61.2 kg | 176 lb79.8 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg |
How Your Neutral Grip Dumbbell Bench Press vs Weighted Dips Result Is Calculated
The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.
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)
Use recent Neutral Grip Dumbbell Bench Press and Weighted Dips sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.
2. Find the neutral grip dumbbell bench press strength level
For neutral grip dumbbell 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.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
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.
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 neutral 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. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Neutral Grip Dumbbell 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 Neutral Grip Dumbbell Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 120–300 lb bodyweight, the Elite gap changes from 28.2 to 15.9 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Dips standard minus the Neutral Grip Dumbbell Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Neutral 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 Neutral Grip Dumbbell Bench Press and Weighted Dips Standards Differ
What the women’s data shows:
The neutral grip dumbbell bench press and weighted dips standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, and 140 lb.
Elite at every displayed bodyweight.
At Elite, the difference is 0.9 kg at 100 lb and 29.1 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 Neutral Grip Dumbbell Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Neutral 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.
Neutral Grip Dumbbell Bench Press and Weighted Dips Exercises Used by This Calculator
Valid results depend on using the specified neutral grip dumbbell bench press and weighted dips technique and load convention. Use strict, repeatable Neutral 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 Neutral Grip Dumbbell Bench Press setup and load convention
The entered weight for strict Neutral Grip Dumbbell Bench Press. Valid Neutral Grip Dumbbell Bench Press reps. Lower both dumbbells under control along a neutral/tucked path to a consistent chest-side bottom position, then press to synchronized lockout and finish with both dumbbells controlled at lockout without flaring into a standard grip, colliding into a squeeze press, bouncing, or receiving help. 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 Neutral Grip 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
- Neutral Grip Dumbbell Bench Press — View the individual Neutral 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.
- Close Grip Dumbbell 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.
- Dumbbell Squeeze Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.