Single Arm Dumbbell Bench Press vs Weighted Dips Strength Standards
Compare your single arm dumbbell bench press and weighted dips against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps 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, lower the dumbbell under control to a consistent chest-side bottom position. 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.
Single Arm Dumbbell Bench Press vs Weighted Dips Strength Standards
Use these tables to compare the estimated one-rep max required for the single arm 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 Single Arm Dumbbell Bench Press / Weighted Dips, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Single Arm 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 | Single Arm Dumbbell Bench Press | 39 lb17.7 kg | 59 lb26.8 kg | 81 lb36.7 kg | 104 lb47.2 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Single Arm Dumbbell Bench Press | 41 lb18.6 kg | 62 lb28.1 kg | 85 lb38.6 kg | 109 lb49.4 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Single Arm Dumbbell Bench Press | 43 lb19.5 kg | 65 lb29.5 kg | 90 lb40.8 kg | 115 lb52.2 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Single Arm Dumbbell Bench Press | 45 lb20.4 kg | 68 lb30.8 kg | 94 lb42.6 kg | 120 lb54.4 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Single Arm Dumbbell Bench Press | 47 lb21.3 kg | 71 lb32.2 kg | 98 lb44.5 kg | 126 lb57.2 kg |
| Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Single Arm Dumbbell Bench Press | 49 lb22.2 kg | 74 lb33.6 kg | 102 lb46.3 kg | 131 lb59.4 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Single Arm Dumbbell Bench Press | 51 lb23.1 kg | 77 lb34.9 kg | 106 lb48.1 kg | 136 lb61.7 kg |
| Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg | |
| 190 lb86.2 kg | Single Arm Dumbbell Bench Press | 53 lb24 kg | 80 lb36.3 kg | 110 lb49.9 kg | 141 lb64 kg |
| Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg | |
| 200 lb90.7 kg | Single Arm Dumbbell Bench Press | 55 lb24.9 kg | 83 lb37.6 kg | 114 lb51.7 kg | 146 lb66.2 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Single Arm Dumbbell Bench Press | 57 lb25.9 kg | 86 lb39 kg | 118 lb53.5 kg | 151 lb68.5 kg |
| Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg | |
| 220 lb99.8 kg | Single Arm Dumbbell Bench Press | 58 lb26.3 kg | 88 lb39.9 kg | 121 lb54.9 kg | 155 lb70.3 kg |
| Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg | |
| 230 lb104.3 kg | Single Arm Dumbbell Bench Press | 60 lb27.2 kg | 91 lb41.3 kg | 125 lb56.7 kg | 160 lb72.6 kg |
| Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg | |
| 240 lb108.9 kg | Single Arm Dumbbell Bench Press | 62 lb28.1 kg | 93 lb42.2 kg | 129 lb58.5 kg | 165 lb74.8 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg | |
| 250 lb113.4 kg | Single Arm Dumbbell Bench Press | 64 lb29 kg | 96 lb43.5 kg | 132 lb59.9 kg | 169 lb76.7 kg |
| Weighted Dips | 88 lb39.7 kg | 138 lb62.4 kg | 188 lb85.1 kg | 250 lb113.4 kg | |
| 260 lb117.9 kg | Single Arm Dumbbell Bench Press | 65 lb29.5 kg | 99 lb44.9 kg | 136 lb61.7 kg | 174 lb78.9 kg |
| Weighted Dips | 91 lb41.3 kg | 143 lb64.8 kg | 195 lb88.4 kg | 260 lb117.9 kg | |
| 270 lb122.5 kg | Single Arm Dumbbell Bench Press | 67 lb30.4 kg | 101 lb45.8 kg | 139 lb63 kg | 178 lb80.7 kg |
| Weighted Dips | 95 lb42.9 kg | 149 lb67.4 kg | 203 lb91.9 kg | 270 lb122.5 kg | |
| 280 lb127 kg | Single Arm Dumbbell Bench Press | 69 lb31.3 kg | 104 lb47.2 kg | 142 lb64.4 kg | 183 lb83 kg |
| Weighted Dips | 98 lb44.4 kg | 154 lb69.9 kg | 210 lb95.3 kg | 280 lb127 kg | |
| 290 lb131.5 kg | Single Arm Dumbbell Bench Press | 70 lb31.8 kg | 106 lb48.1 kg | 146 lb66.2 kg | 187 lb84.8 kg |
| Weighted Dips | 101 lb46 kg | 159 lb72.3 kg | 217 lb98.6 kg | 290 lb131.5 kg | |
| 300 lb136.1 kg | Single Arm Dumbbell Bench Press | 72 lb32.7 kg | 108 lb49 kg | 149 lb67.6 kg | 191 lb86.6 kg |
| Weighted Dips | 105 lb47.6 kg | 165 lb74.9 kg | 225 lb102.1 kg | 300 lb136.1 kg |
Women’s Single Arm 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 | Single Arm Dumbbell Bench Press | 21 lb9.5 kg | 32 lb14.5 kg | 46 lb20.9 kg | 62 lb28.1 kg |
| Weighted Dips | 35 lb15.9 kg | 55 lb25 kg | 75 lb34.1 kg | 100 lb45.4 kg | |
| 110 lb49.9 kg | Single Arm Dumbbell Bench Press | 22 lb10 kg | 34 lb15.4 kg | 49 lb22.2 kg | 66 lb29.9 kg |
| Weighted Dips | 39 lb17.5 kg | 61 lb27.4 kg | 83 lb37.4 kg | 110 lb49.9 kg | |
| 120 lb54.4 kg | Single Arm Dumbbell Bench Press | 23 lb10.4 kg | 36 lb16.3 kg | 52 lb23.6 kg | 70 lb31.8 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Single Arm Dumbbell Bench Press | 25 lb11.3 kg | 38 lb17.2 kg | 55 lb24.9 kg | 74 lb33.6 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Single Arm Dumbbell Bench Press | 26 lb11.8 kg | 40 lb18.1 kg | 57 lb25.9 kg | 77 lb34.9 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Single Arm Dumbbell Bench Press | 27 lb12.2 kg | 42 lb19.1 kg | 60 lb27.2 kg | 81 lb36.7 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Single Arm Dumbbell Bench Press | 28 lb12.7 kg | 44 lb20 kg | 63 lb28.6 kg | 85 lb38.6 kg |
| Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Single Arm Dumbbell Bench Press | 29 lb13.2 kg | 46 lb20.9 kg | 65 lb29.5 kg | 88 lb39.9 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Single Arm Dumbbell Bench Press | 30 lb13.6 kg | 47 lb21.3 kg | 68 lb30.8 kg | 91 lb41.3 kg |
| Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg | |
| 190 lb86.2 kg | Single Arm Dumbbell Bench Press | 32 lb14.5 kg | 49 lb22.2 kg | 70 lb31.8 kg | 95 lb43.1 kg |
| Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg | |
| 200 lb90.7 kg | Single Arm Dumbbell Bench Press | 33 lb15 kg | 51 lb23.1 kg | 73 lb33.1 kg | 98 lb44.5 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Single Arm Dumbbell Bench Press | 34 lb15.4 kg | 53 lb24 kg | 75 lb34 kg | 101 lb45.8 kg |
| Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg | |
| 220 lb99.8 kg | Single Arm Dumbbell Bench Press | 35 lb15.9 kg | 54 lb24.5 kg | 77 lb34.9 kg | 105 lb47.6 kg |
| Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg | |
| 230 lb104.3 kg | Single Arm Dumbbell Bench Press | 36 lb16.3 kg | 56 lb25.4 kg | 80 lb36.3 kg | 108 lb49 kg |
| Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg | |
| 240 lb108.9 kg | Single Arm Dumbbell Bench Press | 37 lb16.8 kg | 57 lb25.9 kg | 82 lb37.2 kg | 111 lb50.3 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg |
How Your Single Arm Dumbbell Bench Press vs Weighted Dips Result Is Calculated
Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.
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 Single Arm 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 single arm dumbbell bench press strength level
The standards use the sex-specific thresholds from the individual Single Arm 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.
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
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 single arm 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. |
The calculator above applies these steps to your exact entries and reports both lift ratings, both next targets, and the final comparison.
How Men’s Single Arm Dumbbell Bench Press and Weighted Dips Standards Differ
What the men’s data shows:
The single arm dumbbell bench press and weighted dips standards are within 3 lb at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
At Elite, the difference is 7.2 kg at 120 lb and 49.5 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 Single Arm Dumbbell Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Single Arm 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 Single Arm Dumbbell Bench Press and Weighted Dips Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
At Elite, the difference is 17.3 kg at 100 lb and 58.6 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 Single Arm Dumbbell Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Single Arm 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.
Single Arm Dumbbell Bench Press and Weighted Dips Exercises Used by This Calculator
For a useful comparison, perform a strict single arm dumbbell bench press and a strict weighted dips using the setup and load rules below. Use strict, repeatable Single Arm 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 Single Arm Dumbbell Bench Press setup and load convention
The entered weight for strict Single Arm Dumbbell Bench Press. Total valid Single Arm Dumbbell Bench Press reps across both arms combined. Lower the dumbbell under control to a consistent chest-side bottom position, then press to full or safe near-full lockout without rotating the trunk and finish with controlled lockout with shoulder packed, wrist stacked, hips down, and no trunk twist or off-hand assistance. 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 Single Arm 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
- Single Arm Dumbbell Bench Press — View the individual Single Arm 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.
- One Arm Kettlebell Floor 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.
- Close Grip Dumbbell Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.