Smith Machine Decline Bench Press vs Weighted Dips Strength Standards

Smith Machine Decline Bench Press vs Weighted Dips Strength Standards

The paired standards below show what the smith machine decline bench press and weighted dips each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.

Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Smith Machine Decline Bench Press / Weighted Dips in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.

Men’s Smith Machine 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.

Women’s Smith Machine 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.

How Your Smith Machine Decline Bench Press vs Weighted Dips Result Is Calculated

The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.

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 Decline 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 decline bench press strength level

The standards use the sex-specific thresholds from the individual Smith Machine Decline 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.

The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. Age range is recorded anonymously but does not change these standards.

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 Smith Machine Decline 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 Smith Machine Decline Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Smith Machine Decline Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

How Women’s Smith Machine Decline 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 Smith Machine Decline Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Smith Machine Decline Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

Smith Machine Decline Bench Press and Weighted Dips Exercises Used by This Calculator

Compare like-for-like attempts by keeping the smith machine decline bench press and weighted dips setup consistent with their individual rules. Use strict, repeatable Smith Machine 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 Smith Machine Decline Bench Press setup and load convention

Use Smith rails vertical within 1 degree and a non-counterbalanced bar. Measure actual unloaded resistance with a calibrated force scale and enter it plus all plates on both sleeves, never nominal mass or one side alone. Set a rigid bench to 15 degrees decline plus or minus 1 degree, head lower than hips, centered under the bar. Secure lower legs under fixed rollers. Maintain head, shoulders, back, and glutes in contact. Use a pronated grip whose hand centers equal 1.5 times measured biacromial width plus or minus 2 cm. Set safety stops 2 cm plus or minus 0.5 cm below chest-touch bar height. Lower under control to light bar contact on the lower sternum; press to elbows within 5 degrees of full extension without rehooking, bouncing, or support loss. Count 1–12 reps without grip/setup change, trunk heave, glute lift, asymmetry, rebound, stop contact, or 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 Smith Machine 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

• Smith Machine Decline Bench Press — View the individual Smith Machine 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 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.