Smith Machine Reverse Grip Bench Press vs Weighted Dips Strength Standards
Compare your smith machine reverse-grip 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 to light lower-sternum contact; press to elbows within 5 degrees of full extension without bounce, rehooking, support loss, or asymmetric motion. 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 Reverse-Grip Bench Press vs Weighted Dips Strength Standards
Use these tables to compare the estimated one-rep max required for the smith machine reverse-grip 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 Smith Machine Reverse-Grip Bench Press / Weighted Dips, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Smith Machine Reverse-Grip 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 Reverse-Grip Bench Press | 93 lb42.2 kg | 124 lb56.2 kg | 161 lb73 kg | 202 lb91.6 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Smith Machine Reverse-Grip Bench Press | 99 lb44.9 kg | 130 lb59 kg | 170 lb77.1 kg | 213 lb96.6 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Smith Machine Reverse-Grip Bench Press | 104 lb47.2 kg | 137 lb62.1 kg | 179 lb81.2 kg | 224 lb101.6 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Smith Machine Reverse-Grip Bench Press | 108 lb49 kg | 144 lb65.3 kg | 187 lb84.8 kg | 234 lb106.1 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Smith Machine Reverse-Grip Bench Press | 113 lb51.3 kg | 150 lb68 kg | 195 lb88.5 kg | 244 lb110.7 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 Reverse-Grip Bench Press | 118 lb53.5 kg | 156 lb70.8 kg | 203 lb92.1 kg | 254 lb115.2 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Smith Machine Reverse-Grip Bench Press | 123 lb55.8 kg | 162 lb73.5 kg | 211 lb95.7 kg | 264 lb119.7 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 Reverse-Grip Bench Press | 127 lb57.6 kg | 168 lb76.2 kg | 219 lb99.3 kg | 274 lb124.3 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 Reverse-Grip Bench Press | 131 lb59.4 kg | 174 lb78.9 kg | 227 lb103 kg | 284 lb128.8 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Smith Machine Reverse-Grip Bench Press | 136 lb61.7 kg | 180 lb81.6 kg | 234 lb106.1 kg | 293 lb132.9 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 Reverse-Grip Bench Press | 140 lb63.5 kg | 185 lb83.9 kg | 241 lb109.3 kg | 302 lb137 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 Reverse-Grip Bench Press | 144 lb65.3 kg | 191 lb86.6 kg | 249 lb112.9 kg | 311 lb141.1 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 Reverse-Grip Bench Press | 148 lb67.1 kg | 196 lb88.9 kg | 256 lb116.1 kg | 320 lb145.1 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 Reverse-Grip Bench Press | 152 lb68.9 kg | 202 lb91.6 kg | 263 lb119.3 kg | 329 lb149.2 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 Reverse-Grip Bench Press | 157 lb71.2 kg | 207 lb93.9 kg | 270 lb122.5 kg | 338 lb153.3 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 Reverse-Grip Bench Press | 161 lb73 kg | 212 lb96.2 kg | 277 lb125.6 kg | 346 lb156.9 kg |
| Weighted Dips | 95 lb42.9 kg | 149 lb67.4 kg | 203 lb91.9 kg | 270 lb122.5 kg | |
| 280 lb127 kg | Smith Machine Reverse-Grip Bench Press | 164 lb74.4 kg | 218 lb98.9 kg | 284 lb128.8 kg | 355 lb161 kg |
| Weighted Dips | 98 lb44.4 kg | 154 lb69.9 kg | 210 lb95.3 kg | 280 lb127 kg | |
| 290 lb131.5 kg | Smith Machine Reverse-Grip Bench Press | 168 lb76.2 kg | 223 lb101.2 kg | 290 lb131.5 kg | 363 lb164.7 kg |
| Weighted Dips | 101 lb46 kg | 159 lb72.3 kg | 217 lb98.6 kg | 290 lb131.5 kg | |
| 300 lb136.1 kg | Smith Machine Reverse-Grip Bench Press | 172 lb78 kg | 228 lb103.4 kg | 297 lb134.7 kg | 372 lb168.7 kg |
| Weighted Dips | 105 lb47.6 kg | 165 lb74.9 kg | 225 lb102.1 kg | 300 lb136.1 kg |
Women’s Smith Machine Reverse-Grip 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 Reverse-Grip Bench Press | 46 lb20.9 kg | 62 lb28.1 kg | 82 lb37.2 kg | 109 lb49.4 kg |
| Weighted Dips | 35 lb15.9 kg | 55 lb25 kg | 75 lb34.1 kg | 100 lb45.4 kg | |
| 110 lb49.9 kg | Smith Machine Reverse-Grip Bench Press | 49 lb22.2 kg | 66 lb29.9 kg | 87 lb39.5 kg | 116 lb52.6 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 Reverse-Grip Bench Press | 52 lb23.6 kg | 70 lb31.8 kg | 92 lb41.7 kg | 123 lb55.8 kg |
| Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Smith Machine Reverse-Grip Bench Press | 55 lb24.9 kg | 74 lb33.6 kg | 97 lb44 kg | 130 lb59 kg |
| Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg | |
| 140 lb63.5 kg | Smith Machine Reverse-Grip Bench Press | 57 lb25.9 kg | 77 lb34.9 kg | 102 lb46.3 kg | 137 lb62.1 kg |
| Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg | |
| 150 lb68 kg | Smith Machine Reverse-Grip Bench Press | 60 lb27.2 kg | 81 lb36.7 kg | 107 lb48.5 kg | 143 lb64.9 kg |
| Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Smith Machine Reverse-Grip Bench Press | 63 lb28.6 kg | 85 lb38.6 kg | 112 lb50.8 kg | 149 lb67.6 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 Reverse-Grip Bench Press | 65 lb29.5 kg | 88 lb39.9 kg | 116 lb52.6 kg | 155 lb70.3 kg |
| Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg | |
| 180 lb81.6 kg | Smith Machine Reverse-Grip Bench Press | 68 lb30.8 kg | 91 lb41.3 kg | 121 lb54.9 kg | 161 lb73 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 Reverse-Grip Bench Press | 70 lb31.8 kg | 95 lb43.1 kg | 125 lb56.7 kg | 167 lb75.7 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 Reverse-Grip Bench Press | 73 lb33.1 kg | 98 lb44.5 kg | 130 lb59 kg | 173 lb78.5 kg |
| Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Smith Machine Reverse-Grip Bench Press | 75 lb34 kg | 101 lb45.8 kg | 134 lb60.8 kg | 179 lb81.2 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 Reverse-Grip Bench Press | 77 lb34.9 kg | 105 lb47.6 kg | 138 lb62.6 kg | 185 lb83.9 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 Reverse-Grip Bench Press | 80 lb36.3 kg | 108 lb49 kg | 142 lb64.4 kg | 190 lb86.2 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 Reverse-Grip Bench Press | 82 lb37.2 kg | 111 lb50.3 kg | 146 lb66.2 kg | 196 lb88.9 kg |
| Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg |
How Your Smith Machine Reverse-Grip 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
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 Reverse-Grip 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 reverse-grip bench press strength level
The standards use the sex-specific thresholds from the individual Smith Machine Reverse-Grip 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
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 smith machine reverse-grip 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. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Smith Machine Reverse-Grip 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 37.2 kg at 120 lb and 32.6 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 Reverse-Grip Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Smith Machine Reverse-Grip 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 Reverse-Grip Bench Press and Weighted Dips Standards Differ
What the women’s data shows:
The smith machine reverse-grip bench press and weighted dips standards are within 3 lb at 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
The higher target changes by strength level or bodyweight.
4 → 20 kg from 100 to 240 lb bodyweight.
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 Reverse-Grip Bench Press standard: zero means equal, above zero means the Weighted Dips standard is higher, and below zero means the Smith Machine Reverse-Grip 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 Reverse-Grip Bench Press and Weighted Dips Exercises Used by This Calculator
Compare like-for-like attempts by keeping the smith machine reverse-grip bench press and weighted dips setup consistent with their individual rules. Use strict, repeatable Smith Machine Reverse-Grip 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 Reverse-Grip 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 every plate on both sleeves. Center a rigid 0-degree bench. Maintain head, shoulders, back, and glutes in contact and feet planted. Set safety stops 2 cm plus or minus 0.5 cm below chest-touch height. Use a closed fully supinated grip whose hand centers equal 1.25 times biacromial width plus or minus 2 cm. Wrists remain stacked and grip orientation cannot change. Lower to light lower-sternum contact; press to elbows within 5 degrees of full extension without bounce, rehooking, support loss, or asymmetric motion. Count 1–12 controlled reps. Chalk/wrist wraps allowed; straps/hooks and 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 Reverse-Grip 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 Reverse-Grip Bench Press — View the individual Smith Machine Reverse-Grip 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.