Seated Dip Machine vs Assisted Dip Machine Strength Standards
Compare your seated dip machine and assisted dip machine against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict, repeatable seated dip machine test using the canonical setup, range, and finish rules and the effective bodyweight challenge after accounting for the machine assistance setting. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Seated Dip Machine vs Assisted Dip Machine Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the seated dip machine and assisted dip machine to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your seated dip machine and assisted dip machine.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Seated Dip Machine / Assisted Dip Machine, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Seated Dip Machine vs Assisted Dip Machine Standards
How to read the table: The first number is Seated Dip Machine; the second is Assisted Dip Machine. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 70 / 43 lb 31.8 / 19.6 kg | 101 / 65 lb 45.8 / 29.4 kg | 137 / 91 lb 62.1 / 41.3 kg | 175 / 120 lb 79.4 / 54.4 kg |
| 130 lb 59 kg | 74 / 47 lb 33.6 / 21.2 kg | 106 / 70 lb 48.1 / 31.9 kg | 144 / 99 lb 65.3 / 44.8 kg | 185 / 130 lb 83.9 / 59 kg |
| 140 lb 63.5 kg | 78 / 50 lb 35.4 / 22.9 kg | 112 / 76 lb 50.8 / 34.3 kg | 152 / 106 lb 68.9 / 48.3 kg | 194 / 140 lb 88 / 63.5 kg |
| 150 lb 68 kg | 81 / 54 lb 36.7 / 24.5 kg | 117 / 81 lb 53.1 / 36.7 kg | 159 / 114 lb 72.1 / 51.7 kg | 203 / 150 lb 92.1 / 68 kg |
| 160 lb 72.6 kg | 85 / 58 lb 38.6 / 26.1 kg | 122 / 86 lb 55.3 / 39.2 kg | 166 / 122 lb 75.3 / 55.2 kg | 212 / 160 lb 96.2 / 72.6 kg |
| 170 lb 77.1 kg | 88 / 61 lb 39.9 / 27.8 kg | 127 / 92 lb 57.6 / 41.6 kg | 173 / 129 lb 78.5 / 58.6 kg | 221 / 170 lb 100.2 / 77.1 kg |
| 180 lb 81.6 kg | 92 / 65 lb 41.7 / 29.4 kg | 132 / 97 lb 59.9 / 44.1 kg | 179 / 137 lb 81.2 / 62 kg | 230 / 180 lb 104.3 / 81.6 kg |
| 190 lb 86.2 kg | 95 / 68 lb 43.1 / 31 kg | 137 / 103 lb 62.1 / 46.5 kg | 186 / 144 lb 84.4 / 65.5 kg | 238 / 190 lb 108 / 86.2 kg |
| 200 lb 90.7 kg | 98 / 72 lb 44.5 / 32.7 kg | 142 / 108 lb 64.4 / 49 kg | 192 / 152 lb 87.1 / 68.9 kg | 246 / 200 lb 111.6 / 90.7 kg |
| 210 lb 95.3 kg | 102 / 76 lb 46.3 / 34.3 kg | 146 / 113 lb 66.2 / 51.5 kg | 199 / 160 lb 90.3 / 72.4 kg | 254 / 210 lb 115.2 / 95.3 kg |
| 220 lb 99.8 kg | 105 / 79 lb 47.6 / 35.9 kg | 151 / 119 lb 68.5 / 53.9 kg | 205 / 167 lb 93 / 75.8 kg | 262 / 220 lb 118.8 / 99.8 kg |
| 230 lb 104.3 kg | 108 / 83 lb 49 / 37.5 kg | 156 / 124 lb 70.8 / 56.3 kg | 211 / 175 lb 95.7 / 79.3 kg | 270 / 230 lb 122.5 / 104.3 kg |
| 240 lb 108.9 kg | 111 / 86 lb 50.3 / 39.2 kg | 160 / 130 lb 72.6 / 58.8 kg | 217 / 182 lb 98.4 / 82.8 kg | 278 / 240 lb 126.1 / 108.9 kg |
| 250 lb 113.4 kg | 114 / 90 lb 51.7 / 40.8 kg | 165 / 135 lb 74.8 / 61.2 kg | 223 / 190 lb 101.2 / 86.2 kg | 286 / 250 lb 129.7 / 113.4 kg |
| 260 lb 117.9 kg | 117 / 94 lb 53.1 / 42.4 kg | 169 / 140 lb 76.7 / 63.7 kg | 229 / 198 lb 103.9 / 89.6 kg | 293 / 260 lb 132.9 / 117.9 kg |
| 270 lb 122.5 kg | 120 / 97 lb 54.4 / 44.1 kg | 173 / 146 lb 78.5 / 66.2 kg | 235 / 205 lb 106.6 / 93.1 kg | 301 / 270 lb 136.5 / 122.5 kg |
| 280 lb 127 kg | 123 / 101 lb 55.8 / 45.7 kg | 177 / 151 lb 80.3 / 68.6 kg | 241 / 213 lb 109.3 / 96.5 kg | 308 / 280 lb 139.7 / 127 kg |
| 290 lb 131.5 kg | 126 / 104 lb 57.2 / 47.3 kg | 182 / 157 lb 82.6 / 71 kg | 247 / 220 lb 112 / 99.9 kg | 316 / 290 lb 143.3 / 131.5 kg |
| 300 lb 136.1 kg | 129 / 108 lb 58.5 / 49 kg | 186 / 162 lb 84.4 / 73.5 kg | 252 / 228 lb 114.3 / 103.4 kg | 323 / 300 lb 146.5 / 136.1 kg |
Women’s Seated Dip Machine vs Assisted Dip Machine Standards
How to read the table: The first number is Seated Dip Machine; the second is Assisted Dip Machine. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 34 / 22 lb 15.4 / 10 kg | 50 / 36 lb 22.7 / 16.3 kg | 72 / 52 lb 32.7 / 23.6 kg | 94 / 72 lb 42.6 / 32.7 kg |
| 110 lb 49.9 kg | 37 / 24 lb 16.8 / 11 kg | 54 / 40 lb 24.5 / 18 kg | 77 / 57 lb 34.9 / 25.9 kg | 100 / 79 lb 45.4 / 35.9 kg |
| 120 lb 54.4 kg | 39 / 26 lb 17.7 / 12 kg | 57 / 43 lb 25.9 / 19.6 kg | 82 / 62 lb 37.2 / 28.3 kg | 106 / 86 lb 48.1 / 39.2 kg |
| 130 lb 59 kg | 41 / 29 lb 18.6 / 13 kg | 60 / 47 lb 27.2 / 21.2 kg | 86 / 68 lb 39 / 30.7 kg | 112 / 94 lb 50.8 / 42.5 kg |
| 140 lb 63.5 kg | 43 / 31 lb 19.5 / 14 kg | 63 / 50 lb 28.6 / 22.9 kg | 91 / 73 lb 41.3 / 33 kg | 117 / 101 lb 53.1 / 45.7 kg |
| 150 lb 68 kg | 45 / 33 lb 20.4 / 15 kg | 66 / 54 lb 29.9 / 24.5 kg | 95 / 78 lb 43.1 / 35.4 kg | 123 / 108 lb 55.8 / 49 kg |
| 160 lb 72.6 kg | 47 / 35 lb 21.3 / 16 kg | 69 / 58 lb 31.3 / 26.1 kg | 99 / 83 lb 44.9 / 37.8 kg | 128 / 115 lb 58.1 / 52.3 kg |
| 170 lb 77.1 kg | 49 / 37 lb 22.2 / 17 kg | 72 / 61 lb 32.7 / 27.8 kg | 103 / 88 lb 46.7 / 40.1 kg | 134 / 122 lb 60.8 / 55.5 kg |
| 180 lb 81.6 kg | 51 / 40 lb 23.1 / 18 kg | 75 / 65 lb 34 / 29.4 kg | 107 / 94 lb 48.5 / 42.4 kg | 139 / 130 lb 63 / 58.8 kg |
| 190 lb 86.2 kg | 53 / 42 lb 24 / 19 kg | 77 / 68 lb 34.9 / 31 kg | 111 / 99 lb 50.3 / 44.8 kg | 144 / 137 lb 65.3 / 62.1 kg |
| 200 lb 90.7 kg | 55 / 44 lb 24.9 / 20 kg | 80 / 72 lb 36.3 / 32.7 kg | 115 / 104 lb 52.2 / 47.2 kg | 149 / 144 lb 67.6 / 65.3 kg |
| 210 lb 95.3 kg | 56 / 46 lb 25.4 / 21 kg | 83 / 76 lb 37.6 / 34.3 kg | 119 / 109 lb 54 / 49.6 kg | 154 / 151 lb 69.9 / 68.6 kg |
| 220 lb 99.8 kg | 58 / 48 lb 26.3 / 22 kg | 85 / 79 lb 38.6 / 35.9 kg | 123 / 114 lb 55.8 / 51.9 kg | 159 / 158 lb 72.1 / 71.9 kg |
| 230 lb 104.3 kg | 60 / 51 lb 27.2 / 22.9 kg | 88 / 83 lb 39.9 / 37.5 kg | 126 / 120 lb 57.2 / 54.2 kg | 164 / 166 lb 74.4 / 75.1 kg |
| 240 lb 108.9 kg | 62 / 53 lb 28.1 / 24 kg | 90 / 86 lb 40.8 / 39.2 kg | 130 / 125 lb 59 / 56.6 kg | 168 / 173 lb 76.2 / 78.4 kg |
How Your Seated Dip Machine vs Assisted Dip Machine Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the seated dip machine strength level
The standards use the sex-specific targets from the individual Seated Dip Machine tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the assisted dip machine strength level
The individual Assisted Dip Machine calculator supplies sex-specific standards for estimated effective bodyweight challenge divided by bodyweight. Novice through Elite and the stretch benchmark use the exact canonical threshold export; the assistance setting itself is not scored as added load.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the 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 seated dip machine | Adjust seated dip machine targets to exact bodyweight with the two-thirds rule. |
| Rate the assisted dip machine | Use the canonical effective-challenge-to-bodyweight thresholds directly without treating assistance as added load. |
| 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 see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Seated Dip Machine and Assisted Dip Machine Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the assisted dip machine standard is higher; below zero means the seated dip machine standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 300 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
25 → 10.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the assisted dip machine standard minus the seated dip machine standard. A plus sign means the assisted dip machine standard is higher. A minus sign means the seated dip machine standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −27 lb −12.2 kg | −36 lb −16.4 kg | −46 lb −20.8 kg | −55 lb −25 kg |
| 130 lb 59 kg | −27 lb −12.4 kg | −36 lb −16.2 kg | −45 lb −20.5 kg | −55 lb −24.9 kg |
| 140 lb 63.5 kg | −28 lb −12.5 kg | −36 lb −16.5 kg | −46 lb −20.6 kg | −54 lb −24.5 kg |
| 150 lb 68 kg | −27 lb −12.2 kg | −36 lb −16.4 kg | −45 lb −20.4 kg | −53 lb −24.1 kg |
| 160 lb 72.6 kg | −27 lb −12.5 kg | −36 lb −16.1 kg | −44 lb −20.1 kg | −52 lb −23.6 kg |
| 170 lb 77.1 kg | −27 lb −12.1 kg | −35 lb −16 kg | −44 lb −19.9 kg | −51 lb −23.1 kg |
| 180 lb 81.6 kg | −27 lb −12.3 kg | −35 lb −15.8 kg | −42 lb −19.2 kg | −50 lb −22.7 kg |
| 190 lb 86.2 kg | −27 lb −12.1 kg | −34 lb −15.6 kg | −42 lb −18.9 kg | −48 lb −21.8 kg |
| 200 lb 90.7 kg | −26 lb −11.8 kg | −34 lb −15.4 kg | −40 lb −18.2 kg | −46 lb −20.9 kg |
| 210 lb 95.3 kg | −26 lb −12 kg | −33 lb −14.7 kg | −39 lb −17.9 kg | −44 lb −19.9 kg |
| 220 lb 99.8 kg | −26 lb −11.7 kg | −32 lb −14.6 kg | −38 lb −17.2 kg | −42 lb −19 kg |
| 230 lb 104.3 kg | −25 lb −11.5 kg | −32 lb −14.5 kg | −36 lb −16.4 kg | −40 lb −18.2 kg |
| 240 lb 108.9 kg | −25 lb −11.1 kg | −30 lb −13.8 kg | −35 lb −15.6 kg | −38 lb −17.2 kg |
| 250 lb 113.4 kg | −24 lb −10.9 kg | −30 lb −13.6 kg | −33 lb −15 kg | −36 lb −16.3 kg |
| 260 lb 117.9 kg | −23 lb −10.7 kg | −29 lb −13 kg | −31 lb −14.3 kg | −33 lb −15 kg |
| 270 lb 122.5 kg | −23 lb −10.3 kg | −27 lb −12.3 kg | −30 lb −13.5 kg | −31 lb −14 kg |
| 280 lb 127 kg | −22 lb −10.1 kg | −26 lb −11.7 kg | −28 lb −12.8 kg | −28 lb −12.7 kg |
| 290 lb 131.5 kg | −22 lb −9.9 kg | −25 lb −11.6 kg | −27 lb −12.1 kg | −26 lb −11.8 kg |
| 300 lb 136.1 kg | −21 lb −9.5 kg | −24 lb −10.9 kg | −24 lb −10.9 kg | −23 lb −10.4 kg |
How Women’s Seated Dip Machine and Assisted Dip Machine Standards Differ
What the women’s data shows:
The standards come closest at 230 lb.
Novice, Intermediate, and Advanced at every displayed bodyweight.
9.9 → 2.2 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the assisted dip machine standard minus the seated dip machine standard. A plus sign means the assisted dip machine standard is higher. A minus sign means the seated dip machine standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −12 lb −5.4 kg | −14 lb −6.4 kg | −20 lb −9.1 kg | −22 lb −9.9 kg |
| 110 lb 49.9 kg | −13 lb −5.8 kg | −14 lb −6.5 kg | −20 lb −9 kg | −21 lb −9.5 kg |
| 120 lb 54.4 kg | −13 lb −5.7 kg | −14 lb −6.3 kg | −20 lb −8.9 kg | −20 lb −8.9 kg |
| 130 lb 59 kg | −12 lb −5.6 kg | −13 lb −6 kg | −18 lb −8.3 kg | −18 lb −8.3 kg |
| 140 lb 63.5 kg | −12 lb −5.5 kg | −13 lb −5.7 kg | −18 lb −8.3 kg | −16 lb −7.4 kg |
| 150 lb 68 kg | −12 lb −5.4 kg | −12 lb −5.4 kg | −17 lb −7.7 kg | −15 lb −6.8 kg |
| 160 lb 72.6 kg | −12 lb −5.3 kg | −11 lb −5.2 kg | −16 lb −7.1 kg | −13 lb −5.8 kg |
| 170 lb 77.1 kg | −12 lb −5.2 kg | −11 lb −4.9 kg | −15 lb −6.6 kg | −12 lb −5.3 kg |
| 180 lb 81.6 kg | −11 lb −5.1 kg | −10 lb −4.6 kg | −13 lb −6.1 kg | −9 lb −4.2 kg |
| 190 lb 86.2 kg | −11 lb −5 kg | −9 lb −3.9 kg | −12 lb −5.5 kg | −7 lb −3.2 kg |
| 200 lb 90.7 kg | −11 lb −4.9 kg | −8 lb −3.6 kg | −11 lb −5 kg | −5 lb −2.3 kg |
| 210 lb 95.3 kg | −10 lb −4.4 kg | −7 lb −3.3 kg | −10 lb −4.4 kg | −3 lb −1.3 kg |
| 220 lb 99.8 kg | −10 lb −4.3 kg | −6 lb −2.7 kg | −9 lb −3.9 kg | −1 lb −0.2 kg |
| 230 lb 104.3 kg | −9 lb −4.3 kg | −5 lb −2.4 kg | −6 lb −3 kg | +2 lb +0.7 kg |
| 240 lb 108.9 kg | −9 lb −4.1 kg | −4 lb −1.6 kg | −5 lb −2.4 kg | +5 lb +2.2 kg |
Seated Dip Machine and Assisted Dip Machine Exercises Used by This Calculator
This calculator uses a strict seated dip machine and a strict assisted dip machine test. Use strict canonical Seated Dip Machine and Assisted Dip Machine tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Seated Dip Machine
Follow the individual Seated Dip Machine calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Use the canonical Assisted Dip Machine setup and load convention
the effective bodyweight challenge after accounting for the machine assistance setting valid assisted dip reps perform assisted dips without changing assistance mid-set, bouncing on the platform, cutting depth, shrugging through the top, or treating assistance weight as added load Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Seated Dip Machine result and one recent Assisted Dip Machine result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Seated Dip Machine — View the individual Seated Dip Machine standards and next strength-level target.
- Assisted Dip Machine — View the individual Assisted Dip Machine standards and next strength-level target.
- Weighted Dips (Parallel Bars) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Bodyweight Dip Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Triceps Pushdown (Cable) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Chest Press Machine — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.