Smith Machine Paused Bench Press vs Weighted Dips Strength Standards
Compare your smith machine paused bench press and weighted dips against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare 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, after the pause, press to elbows within 5 degrees of full extension without rehooking, support loss, or asymmetry. 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 Paused Bench Press vs Weighted Dips Strength Standards
These bodyweight tables place the smith machine paused 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 Paused 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 Paused 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 Paused Bench Press | 106 lb48.1 kg | 136 lb61.7 kg | 180 lb81.6 kg | 231 lb104.8 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Smith Machine Paused Bench Press | 112 lb50.8 kg | 144 lb65.3 kg | 190 lb86.2 kg | 244 lb110.7 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Smith Machine Paused Bench Press | 117 lb53.1 kg | 151 lb68.5 kg | 200 lb90.7 kg | 256 lb116.1 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Smith Machine Paused Bench Press | 123 lb55.8 kg | 158 lb71.7 kg | 209 lb94.8 kg | 268 lb121.6 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Smith Machine Paused Bench Press | 128 lb58.1 kg | 165 lb74.8 kg | 218 lb98.9 kg | 280 lb127 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 Paused Bench Press | 134 lb60.8 kg | 172 lb78 kg | 227 lb103 kg | 292 lb132.4 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Smith Machine Paused Bench Press | 139 lb63 kg | 178 lb80.7 kg | 236 lb107 kg | 303 lb137.4 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 Paused Bench Press | 144 lb65.3 kg | 185 lb83.9 kg | 245 lb111.1 kg | 314 lb142.4 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 Paused Bench Press | 149 lb67.6 kg | 191 lb86.6 kg | 254 lb115.2 kg | 325 lb147.4 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Smith Machine Paused Bench Press | 154 lb69.9 kg | 198 lb89.8 kg | 262 lb118.8 kg | 336 lb152.4 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 Paused Bench Press | 159 lb72.1 kg | 204 lb92.5 kg | 270 lb122.5 kg | 346 lb156.9 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 Paused Bench Press | 164 lb74.4 kg | 210 lb95.3 kg | 278 lb126.1 kg | 357 lb161.9 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 Paused Bench Press | 168 lb76.2 kg | 216 lb98 kg | 286 lb129.7 kg | 367 lb166.5 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 Paused Bench Press | 173 lb78.5 kg | 222 lb100.7 kg | 294 lb133.4 kg | 377 lb171 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 Paused Bench Press | 177 lb80.3 kg | 228 lb103.4 kg | 302 lb137 kg | 387 lb175.5 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 Paused Bench Press | 182 lb82.6 kg | 234 lb106.1 kg | 310 lb140.6 kg | 397 lb180.1 kg |
| Weighted Dips | 95 lb42.9 kg | 149 lb67.4 kg | 203 lb91.9 kg | 270 lb122.5 kg | |
| 280 lb127 kg | Smith Machine Paused Bench Press | 186 lb84.4 kg | 240 lb108.9 kg | 317 lb143.8 kg | 407 lb184.6 kg |
| Weighted Dips | 98 lb44.4 kg | 154 lb69.9 kg | 210 lb95.3 kg | 280 lb127 kg | |
| 290 lb131.5 kg | Smith Machine Paused Bench Press | 191 lb86.6 kg | 245 lb111.1 kg | 325 lb147.4 kg | 416 lb188.7 kg |
| Weighted Dips | 101 lb46 kg | 159 lb72.3 kg | 217 lb98.6 kg | 290 lb131.5 kg | |
| 300 lb136.1 kg | Smith Machine Paused Bench Press | 195 lb88.5 kg | 251 lb113.9 kg | 332 lb150.6 kg | 426 lb193.2 kg |
| Weighted Dips | 105 lb47.6 kg | 165 lb74.9 kg | 225 lb102.1 kg | 300 lb136.1 kg |
Women’s Smith Machine Paused 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 Paused Bench Press | 50 lb22.7 kg | 68 lb30.8 kg | 92 lb41.7 kg | 127 lb57.6 kg |
| Weighted Dips | 35 lb15.9 kg | 55 lb25 kg | 75 lb34.1 kg | 100 lb45.4 kg | |
| 110 lb49.9 kg | Smith Machine Paused Bench Press | 54 lb24.5 kg | 72 lb32.7 kg | 98 lb44.5 kg | 135 lb61.2 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 Paused Bench Press | 57 lb25.9 kg | 77 lb34.9 kg | 104 lb47.2 kg | 143 lb64.9 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Smith Machine Paused Bench Press | 60 lb27.2 kg | 81 lb36.7 kg | 110 lb49.9 kg | 151 lb68.5 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Smith Machine Paused Bench Press | 63 lb28.6 kg | 85 lb38.6 kg | 116 lb52.6 kg | 159 lb72.1 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Smith Machine Paused Bench Press | 66 lb29.9 kg | 89 lb40.4 kg | 121 lb54.9 kg | 166 lb75.3 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Smith Machine Paused Bench Press | 69 lb31.3 kg | 93 lb42.2 kg | 126 lb57.2 kg | 173 lb78.5 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 Paused Bench Press | 72 lb32.7 kg | 97 lb44 kg | 132 lb59.9 kg | 180 lb81.6 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Smith Machine Paused Bench Press | 75 lb34 kg | 101 lb45.8 kg | 137 lb62.1 kg | 187 lb84.8 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 Paused Bench Press | 77 lb34.9 kg | 104 lb47.2 kg | 142 lb64.4 kg | 194 lb88 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 Paused Bench Press | 80 lb36.3 kg | 108 lb49 kg | 147 lb66.7 kg | 201 lb91.2 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Smith Machine Paused Bench Press | 83 lb37.6 kg | 111 lb50.3 kg | 151 lb68.5 kg | 208 lb94.3 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 Paused Bench Press | 85 lb38.6 kg | 115 lb52.2 kg | 156 lb70.8 kg | 214 lb97.1 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 Paused Bench Press | 88 lb39.9 kg | 118 lb53.5 kg | 161 lb73 kg | 221 lb100.2 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 Paused Bench Press | 90 lb40.8 kg | 122 lb55.3 kg | 166 lb75.3 kg | 227 lb103 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg |
How Your Smith Machine Paused 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
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Smith Machine Paused 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 smith machine paused bench press strength level
The standards use the sex-specific thresholds from the individual Smith Machine Paused 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.
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.
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.
| 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 paused 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 Smith Machine Paused 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.
At Elite, the difference is 50.4 kg at 120 lb and 57.1 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 Smith Machine Paused Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Smith Machine Paused 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 Paused 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 12.2 kg at 100 lb and 5.9 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 Paused Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Smith Machine Paused 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 Paused Bench Press and Weighted Dips Exercises Used by This Calculator
The calculator expects repeatable smith machine paused 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 Paused 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 Paused Bench Press setup and load convention
Use Smith rails vertical within 1 degree and a non-counterbalanced bar. Measure actual unloaded resistance and enter it plus all plates on both sleeves. Center a rigid 0-degree bench. Maintain head, shoulders, back, and glutes in contact and feet planted. Set stops 2 cm plus or minus 0.5 cm below touch height. Use a closed pronated grip at 1.5 times biacromial width plus or minus 2 cm. Lower to light mid-sternum contact and hold the bar motionless for one continuous second while maintaining muscular tension; no sinking, heaving, or rebound. After the pause, press to elbows within 5 degrees of full extension without rehooking, support loss, or asymmetry. Count 1–12 controlled reps, each independently paused. Chalk/wrist wraps allowed; assistance prohibited.
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 Paused 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 Paused Bench Press — View the individual Smith Machine Paused 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.