Reverse Grip Decline Bench Press vs Weighted Dips Strength Standards
Compare your reverse-grip decline 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, bar contacts the lower sternum or upper abdomen under control. 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.
Reverse-Grip Decline Bench Press vs Weighted Dips Strength Standards
Use these tables to compare the estimated one-rep max required for the reverse-grip decline 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 Reverse-Grip Decline Bench Press / Weighted Dips, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Reverse-Grip Decline 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 | Reverse-Grip Decline Bench Press | 84 lb38.1 kg | 113 lb51.3 kg | 144 lb65.3 kg | 173 lb78.5 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Reverse-Grip Decline Bench Press | 89 lb40.4 kg | 120 lb54.4 kg | 152 lb68.9 kg | 182 lb82.6 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Reverse-Grip Decline Bench Press | 93 lb42.2 kg | 126 lb57.2 kg | 160 lb72.6 kg | 192 lb87.1 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Reverse-Grip Decline Bench Press | 97 lb44 kg | 132 lb59.9 kg | 167 lb75.7 kg | 201 lb91.2 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Reverse-Grip Decline Bench Press | 102 lb46.3 kg | 137 lb62.1 kg | 175 lb79.4 kg | 210 lb95.3 kg |
| Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Reverse-Grip Decline Bench Press | 106 lb48.1 kg | 143 lb64.9 kg | 182 lb82.6 kg | 218 lb98.9 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Reverse-Grip Decline Bench Press | 110 lb49.9 kg | 149 lb67.6 kg | 189 lb85.7 kg | 227 lb103 kg |
| Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg | |
| 190 lb86.2 kg | Reverse-Grip Decline Bench Press | 114 lb51.7 kg | 154 lb69.9 kg | 196 lb88.9 kg | 235 lb106.6 kg |
| Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg | |
| 200 lb90.7 kg | Reverse-Grip Decline Bench Press | 118 lb53.5 kg | 159 lb72.1 kg | 203 lb92.1 kg | 243 lb110.2 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Reverse-Grip Decline Bench Press | 122 lb55.3 kg | 165 lb74.8 kg | 210 lb95.3 kg | 251 lb113.9 kg |
| Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg | |
| 220 lb99.8 kg | Reverse-Grip Decline Bench Press | 126 lb57.2 kg | 170 lb77.1 kg | 216 lb98 kg | 259 lb117.5 kg |
| Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg | |
| 230 lb104.3 kg | Reverse-Grip Decline Bench Press | 129 lb58.5 kg | 175 lb79.4 kg | 223 lb101.2 kg | 267 lb121.1 kg |
| Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg | |
| 240 lb108.9 kg | Reverse-Grip Decline Bench Press | 133 lb60.3 kg | 180 lb81.6 kg | 229 lb103.9 kg | 275 lb124.7 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg | |
| 250 lb113.4 kg | Reverse-Grip Decline Bench Press | 137 lb62.1 kg | 185 lb83.9 kg | 235 lb106.6 kg | 282 lb127.9 kg |
| Weighted Dips | 88 lb39.7 kg | 138 lb62.4 kg | 188 lb85.1 kg | 250 lb113.4 kg | |
| 260 lb117.9 kg | Reverse-Grip Decline Bench Press | 141 lb64 kg | 190 lb86.2 kg | 242 lb109.8 kg | 290 lb131.5 kg |
| Weighted Dips | 91 lb41.3 kg | 143 lb64.8 kg | 195 lb88.4 kg | 260 lb117.9 kg | |
| 270 lb122.5 kg | Reverse-Grip Decline Bench Press | 144 lb65.3 kg | 195 lb88.5 kg | 248 lb112.5 kg | 297 lb134.7 kg |
| Weighted Dips | 95 lb42.9 kg | 149 lb67.4 kg | 203 lb91.9 kg | 270 lb122.5 kg | |
| 280 lb127 kg | Reverse-Grip Decline Bench Press | 148 lb67.1 kg | 199 lb90.3 kg | 254 lb115.2 kg | 304 lb137.9 kg |
| Weighted Dips | 98 lb44.4 kg | 154 lb69.9 kg | 210 lb95.3 kg | 280 lb127 kg | |
| 290 lb131.5 kg | Reverse-Grip Decline Bench Press | 151 lb68.5 kg | 204 lb92.5 kg | 260 lb117.9 kg | 312 lb141.5 kg |
| Weighted Dips | 101 lb46 kg | 159 lb72.3 kg | 217 lb98.6 kg | 290 lb131.5 kg | |
| 300 lb136.1 kg | Reverse-Grip Decline Bench Press | 155 lb70.3 kg | 209 lb94.8 kg | 266 lb120.7 kg | 319 lb144.7 kg |
| Weighted Dips | 105 lb47.6 kg | 165 lb74.9 kg | 225 lb102.1 kg | 300 lb136.1 kg |
Women’s Reverse-Grip Decline 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 | Reverse-Grip Decline Bench Press | 38 lb17.2 kg | 53 lb24 kg | 69 lb31.3 kg | 89 lb40.4 kg |
| Weighted Dips | 35 lb15.9 kg | 55 lb25 kg | 75 lb34.1 kg | 100 lb45.4 kg | |
| 110 lb49.9 kg | Reverse-Grip Decline Bench Press | 41 lb18.6 kg | 56 lb25.4 kg | 73 lb33.1 kg | 95 lb43.1 kg |
| Weighted Dips | 39 lb17.5 kg | 61 lb27.4 kg | 83 lb37.4 kg | 110 lb49.9 kg | |
| 120 lb54.4 kg | Reverse-Grip Decline Bench Press | 43 lb19.5 kg | 59 lb26.8 kg | 78 lb35.4 kg | 101 lb45.8 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Reverse-Grip Decline Bench Press | 45 lb20.4 kg | 63 lb28.6 kg | 82 lb37.2 kg | 106 lb48.1 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Reverse-Grip Decline Bench Press | 48 lb21.8 kg | 66 lb29.9 kg | 86 lb39 kg | 112 lb50.8 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Reverse-Grip Decline Bench Press | 50 lb22.7 kg | 69 lb31.3 kg | 90 lb40.8 kg | 117 lb53.1 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Reverse-Grip Decline Bench Press | 52 lb23.6 kg | 72 lb32.7 kg | 94 lb42.6 kg | 122 lb55.3 kg |
| Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Reverse-Grip Decline Bench Press | 54 lb24.5 kg | 75 lb34 kg | 98 lb44.5 kg | 127 lb57.6 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Reverse-Grip Decline Bench Press | 56 lb25.4 kg | 78 lb35.4 kg | 102 lb46.3 kg | 132 lb59.9 kg |
| Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg | |
| 190 lb86.2 kg | Reverse-Grip Decline Bench Press | 59 lb26.8 kg | 81 lb36.7 kg | 105 lb47.6 kg | 137 lb62.1 kg |
| Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg | |
| 200 lb90.7 kg | Reverse-Grip Decline Bench Press | 61 lb27.7 kg | 84 lb38.1 kg | 109 lb49.4 kg | 142 lb64.4 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Reverse-Grip Decline Bench Press | 63 lb28.6 kg | 86 lb39 kg | 113 lb51.3 kg | 146 lb66.2 kg |
| Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg | |
| 220 lb99.8 kg | Reverse-Grip Decline Bench Press | 65 lb29.5 kg | 89 lb40.4 kg | 116 lb52.6 kg | 151 lb68.5 kg |
| Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg | |
| 230 lb104.3 kg | Reverse-Grip Decline Bench Press | 66 lb29.9 kg | 92 lb41.7 kg | 120 lb54.4 kg | 156 lb70.8 kg |
| Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg | |
| 240 lb108.9 kg | Reverse-Grip Decline Bench Press | 68 lb30.8 kg | 94 lb42.6 kg | 123 lb55.8 kg | 160 lb72.6 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg |
How Your Reverse-Grip Decline Bench Press vs Weighted Dips Result Is Calculated
The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.
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 Reverse-Grip Decline 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 reverse-grip decline bench press strength level
The reverse-grip decline 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.
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 reverse-grip decline 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 Reverse-Grip Decline Bench Press and Weighted Dips Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
At Elite, the difference is 24.1 kg at 120 lb and 8.6 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Dips standard minus the Reverse-Grip Decline Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Reverse-Grip Decline 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 Reverse-Grip Decline Bench Press and Weighted Dips Standards Differ
What the women’s data shows:
The reverse-grip decline bench press and weighted dips standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, and 150 lb.
The higher target remains with Weighted Dips for Intermediate, Advanced, and Elite throughout the table.
5 → 36.3 kg from 100 to 240 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 Reverse-Grip Decline Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Reverse-Grip Decline 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.
Reverse-Grip Decline Bench Press and Weighted Dips Exercises Used by This Calculator
The calculator expects repeatable reverse-grip decline bench press and weighted dips results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Reverse-Grip Decline 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 Reverse-Grip Decline Bench Press setup and load convention
Backrest exactly 15 degrees below horizontal. Both lower legs secured by passive anchors only. Fully supinated thumb-around grip. Index-finger centerlines exactly 60.0 cm apart. Total load includes the straight bar and all plates. Bar contacts the lower sternum or upper abdomen under control. No bounce, sink, tilt, active anchor assistance, or spotter assistance. Head, shoulders, and buttocks remain supported. Finish with full simultaneous elbow lockout. No board, pin, band, chain, machine, support, or equipped assistance.
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 Reverse-Grip Decline 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
- Reverse-Grip Decline Bench Press — View the individual Reverse-Grip Decline Bench Press standards and next strength-level target.
- Weighted Dips (Parallel Bars) — View the individual Weighted Dips standards and next strength-level target.
- Barbell Incline 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.
- Wide Grip 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.