Smith Machine Bench Press vs Weighted Dips Strength Standards
Compare your Smith machine 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: effective total smith load or machine-displayed load and 1–12 strict reps. Second lift: added external weight only and 1–12 strict reps. Pounds or kilograms. For the first exercise, bench must be positioned so the bar reaches a consistent mid-chest or lower-chest touch point. 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.
Smith Machine Bench Press vs Weighted Dips Strength Standards
These bodyweight tables place the Smith machine 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 Smith Machine 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 Smith Machine 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 | Smith Machine Bench Press | 107 lb48.5 kg | 140 lb63.5 kg | 186 lb84.4 kg | 238 lb108 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Smith Machine Bench Press | 113 lb51.3 kg | 148 lb67.1 kg | 196 lb88.9 kg | 251 lb113.9 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Smith Machine Bench Press | 119 lb54 kg | 155 lb70.3 kg | 206 lb93.4 kg | 264 lb119.7 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Smith Machine Bench Press | 125 lb56.7 kg | 162 lb73.5 kg | 216 lb98 kg | 276 lb125.2 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Smith Machine Bench Press | 130 lb59 kg | 169 lb76.7 kg | 226 lb102.5 kg | 288 lb130.6 kg |
| Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Smith Machine Bench Press | 136 lb61.7 kg | 176 lb79.8 kg | 235 lb106.6 kg | 300 lb136.1 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Smith Machine Bench Press | 141 lb64 kg | 183 lb83 kg | 244 lb110.7 kg | 312 lb141.5 kg |
| Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg | |
| 190 lb86.2 kg | Smith Machine Bench Press | 146 lb66.2 kg | 190 lb86.2 kg | 253 lb114.8 kg | 323 lb146.5 kg |
| Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg | |
| 200 lb90.7 kg | Smith Machine Bench Press | 151 lb68.5 kg | 197 lb89.4 kg | 262 lb118.8 kg | 334 lb151.5 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Smith Machine Bench Press | 156 lb70.8 kg | 203 lb92.1 kg | 270 lb122.5 kg | 345 lb156.5 kg |
| Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg | |
| 220 lb99.8 kg | Smith Machine Bench Press | 161 lb73 kg | 210 lb95.3 kg | 279 lb126.6 kg | 356 lb161.5 kg |
| Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg | |
| 230 lb104.3 kg | Smith Machine Bench Press | 166 lb75.3 kg | 216 lb98 kg | 287 lb130.2 kg | 367 lb166.5 kg |
| Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg | |
| 240 lb108.9 kg | Smith Machine Bench Press | 171 lb77.6 kg | 222 lb100.7 kg | 296 lb134.3 kg | 377 lb171 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg | |
| 250 lb113.4 kg | Smith Machine Bench Press | 175 lb79.4 kg | 228 lb103.4 kg | 304 lb137.9 kg | 388 lb176 kg |
| Weighted Dips | 88 lb39.7 kg | 138 lb62.4 kg | 188 lb85.1 kg | 250 lb113.4 kg | |
| 260 lb117.9 kg | Smith Machine Bench Press | 180 lb81.6 kg | 234 lb106.1 kg | 312 lb141.5 kg | 398 lb180.5 kg |
| Weighted Dips | 91 lb41.3 kg | 143 lb64.8 kg | 195 lb88.4 kg | 260 lb117.9 kg | |
| 270 lb122.5 kg | Smith Machine Bench Press | 185 lb83.9 kg | 240 lb108.9 kg | 320 lb145.1 kg | 408 lb185.1 kg |
| Weighted Dips | 95 lb42.9 kg | 149 lb67.4 kg | 203 lb91.9 kg | 270 lb122.5 kg | |
| 280 lb127 kg | Smith Machine Bench Press | 189 lb85.7 kg | 246 lb111.6 kg | 328 lb148.8 kg | 418 lb189.6 kg |
| Weighted Dips | 98 lb44.4 kg | 154 lb69.9 kg | 210 lb95.3 kg | 280 lb127 kg | |
| 290 lb131.5 kg | Smith Machine Bench Press | 194 lb88 kg | 252 lb114.3 kg | 335 lb152 kg | 428 lb194.1 kg |
| Weighted Dips | 101 lb46 kg | 159 lb72.3 kg | 217 lb98.6 kg | 290 lb131.5 kg | |
| 300 lb136.1 kg | Smith Machine Bench Press | 198 lb89.8 kg | 258 lb117 kg | 343 lb155.6 kg | 438 lb198.7 kg |
| Weighted Dips | 105 lb47.6 kg | 165 lb74.9 kg | 225 lb102.1 kg | 300 lb136.1 kg |
Women’s Smith Machine 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 | Smith Machine Bench Press | 55 lb24.9 kg | 73 lb33.1 kg | 98 lb44.5 kg | 133 lb60.3 kg |
| Weighted Dips | 35 lb15.9 kg | 55 lb25 kg | 75 lb34.1 kg | 100 lb45.4 kg | |
| 110 lb49.9 kg | Smith Machine Bench Press | 59 lb26.8 kg | 78 lb35.4 kg | 105 lb47.6 kg | 141 lb64 kg |
| Weighted Dips | 39 lb17.5 kg | 61 lb27.4 kg | 83 lb37.4 kg | 110 lb49.9 kg | |
| 120 lb54.4 kg | Smith Machine Bench Press | 62 lb28.1 kg | 83 lb37.6 kg | 111 lb50.3 kg | 150 lb68 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Smith Machine Bench Press | 65 lb29.5 kg | 87 lb39.5 kg | 117 lb53.1 kg | 158 lb71.7 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Smith Machine Bench Press | 69 lb31.3 kg | 92 lb41.7 kg | 123 lb55.8 kg | 166 lb75.3 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Smith Machine Bench Press | 72 lb32.7 kg | 96 lb43.5 kg | 129 lb58.5 kg | 174 lb78.9 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Smith Machine Bench Press | 75 lb34 kg | 100 lb45.4 kg | 135 lb61.2 kg | 182 lb82.6 kg |
| Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg | |
| 170 lb77.1 kg | Smith Machine Bench Press | 78 lb35.4 kg | 104 lb47.2 kg | 140 lb63.5 kg | 189 lb85.7 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Smith Machine Bench Press | 81 lb36.7 kg | 108 lb49 kg | 146 lb66.2 kg | 196 lb88.9 kg |
| Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg | |
| 190 lb86.2 kg | Smith Machine Bench Press | 84 lb38.1 kg | 112 lb50.8 kg | 151 lb68.5 kg | 204 lb92.5 kg |
| Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg | |
| 200 lb90.7 kg | Smith Machine Bench Press | 87 lb39.5 kg | 116 lb52.6 kg | 156 lb70.8 kg | 211 lb95.7 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Smith Machine Bench Press | 90 lb40.8 kg | 120 lb54.4 kg | 161 lb73 kg | 218 lb98.9 kg |
| Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg | |
| 220 lb99.8 kg | Smith Machine Bench Press | 93 lb42.2 kg | 124 lb56.2 kg | 167 lb75.7 kg | 225 lb102.1 kg |
| Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg | |
| 230 lb104.3 kg | Smith Machine Bench Press | 96 lb43.5 kg | 128 lb58.1 kg | 172 lb78 kg | 231 lb104.8 kg |
| Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg | |
| 240 lb108.9 kg | Smith Machine Bench Press | 98 lb44.5 kg | 131 lb59.4 kg | 176 lb79.8 kg | 238 lb108 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg |
How Your Smith Machine Bench Press vs Weighted Dips Result Is Calculated
Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.
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)
Set quality matters for this Smith Machine 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 Smith machine bench press strength level
For Smith machine 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.
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
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
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 Smith machine bench press | Use effective Smith-load estimated max and adjust targets to exact bodyweight with the two-thirds 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 Smith Machine 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.
Across 120–300 lb bodyweight, the Elite gap changes from 53.6 to 62.6 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Dips standard minus the Smith Machine Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Smith Machine 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 Smith Machine Bench Press and Weighted Dips Standards Differ
What the women’s data shows:
The standards come closest at 240 lb.
Across all listed bodyweights, Novice keep the same higher-target direction.
At Elite, the difference is 14.9 kg at 100 lb and 0.9 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 Smith Machine Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Smith Machine 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.
Smith Machine Bench Press and Weighted Dips Exercises Used by This Calculator
The calculator expects repeatable Smith machine bench press and weighted dips results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Smith Machine 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 Smith Machine Bench Press setup and load convention
Movement is performed on a flat Smith Machine Bench Press setup only. Smith machine load means the effective bar load or machine-displayed load setting entered in the active unit. Use total machine load, bodyweight, and reps. Bench must be positioned so the bar reaches a consistent mid-chest or lower-chest touch point. Start each rep with arms fully extended and elbows locked under control. Lower the bar under control to the chest or chest-depth touch point. Press from controlled bottom position to full elbow lockout. Keep shoulders and upper back stable on the bench. Keep hips in contact with the bench and feet planted. Keep a fully closed grip around the Smith bar. Bar must follow the Smith track without twisting, uneven pressing, hook contact, or racking contact during the rep. No bouncing the bar off the chest or bottom position. No partial reps, shortened lockouts, board-press range, or pin-press range. No spotter assistance, counterweight manipulation, incline setup, decline setup, dumbbells, free-weight barbell, or chest press machine substitution. Rep is complete only when chest-depth range and full lockout are both achieved under control.
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 Smith Machine Bench Press result and one recent Weighted Dips result
First lift: effective total smith load or machine-displayed load and 1–12 strict reps. Second lift: added external weight only and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Smith Machine Bench Press — View the individual Smith Machine Bench Press standards and next strength-level target.
- Weighted Dips (Parallel Bars) — View the individual Weighted Dips standards and next strength-level target.
- Bench Press 1RM Calculator — 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.
- Chest Press Machine — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.