Sling Shot Bench Press vs Weighted Dips Strength Standards

Sling Shot Bench Press vs Weighted Dips Strength Standards

These bodyweight tables place the sling shot 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 Sling Shot 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 Sling Shot 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.

Women’s Sling Shot 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.

How Your Sling Shot 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

When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.

• Epley: weight × (1 + reps ÷ 30)
• Brzycki: weight × 36 ÷ (37 − reps)

Set quality matters for this Sling Shot Bench Press vs Weighted Dips comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.

2. Find the sling shot bench press strength level

The sling shot 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.

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

Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is 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.

Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.

How Men’s Sling Shot Bench Press and Weighted Dips Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Dips standard minus the Sling Shot Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Sling Shot Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

How Women’s Sling Shot Bench Press and Weighted Dips Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Dips standard minus the Sling Shot Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Sling Shot Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

Sling Shot Bench Press and Weighted Dips Exercises Used by This Calculator

For a useful comparison, perform a strict sling shot bench press and a strict weighted dips using the setup and load rules below. Use strict, repeatable Sling Shot 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 Sling Shot Bench Press setup and load convention

Use authentic red Mark Bell Original Sling Shot, material stiffness level 3. Select M under 140 lb, L 140–180, XL 181–220, 2XL 221–300, 3XL over 300; size up only per manufacturer for height over 6 ft 4 in or larger forearms. Record device model and size. Pull sleeves snugly just above elbows with bridge centered across anterior arms; no twisting, rolling, double devices, alteration, or extra assistance. Use straight barbell and rigid exactly 0° bench. Head, shoulders, butt remain on pad; feet planted; grip ≤81 cm. Unrack to straight arms, lower under control until bar touches lower chest/sternum and device is tensioned symmetrically, then press to simultaneous full lockout without bounce/butt rise/spotter contact. Total weight includes bar/plates/collars. Same fit/setup across whole reps 1–10. Belt, wrist wraps, chalk allowed; no bench shirt, Sling Shot variant, bands, chains, boards, blocks, or spotter aid.

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 Sling Shot 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

• Sling Shot Bench Press — View the individual Sling Shot 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.
• Barbell Incline 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.