Weighted Dips vs Close Grip Bench Press Strength Standards
Compare your weighted dips and close-grip bench press against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review estimated one-rep maxes, strength levels, next targets, and priority.
First lift: added external weight only and 1–12 strict reps. Second lift: total barbell weight and 1–12 strict reps. Pounds or kilograms. For the first exercise, start at full elbow lockout, descend until the shoulder crease is below the elbow, and return to full lockout under control. For the second exercise, barbell is lowered under control to the lower chest or sternum on every repetition. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Weighted Dips vs Close Grip Bench Press Strength Standards
Use these tables to compare the estimated one-rep max required for the weighted dips and close-grip bench press 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 Weighted Dips / Close-Grip Bench Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Weighted Dips vs Close-Grip Bench Press 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 | Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg |
| Close-Grip Bench Press | 84 lb38.1 kg | 113 lb51.3 kg | 143 lb64.9 kg | 172 lb78 kg | |
| 130 lb59 kg | Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg |
| Close-Grip Bench Press | 89 lb40.4 kg | 120 lb54.4 kg | 151 lb68.5 kg | 182 lb82.6 kg | |
| 140 lb63.5 kg | Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg |
| Close-Grip Bench Press | 93 lb42.2 kg | 126 lb57.2 kg | 158 lb71.7 kg | 191 lb86.6 kg | |
| 150 lb68 kg | Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg |
| Close-Grip Bench Press | 97 lb44 kg | 132 lb59.9 kg | 166 lb75.3 kg | 200 lb90.7 kg | |
| 160 lb72.6 kg | Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg |
| Close-Grip Bench Press | 102 lb46.3 kg | 137 lb62.1 kg | 173 lb78.5 kg | 209 lb94.8 kg | |
| 170 lb77.1 kg | Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg |
| Close-Grip Bench Press | 106 lb48.1 kg | 143 lb64.9 kg | 180 lb81.6 kg | 217 lb98.4 kg | |
| 180 lb81.6 kg | Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg |
| Close-Grip Bench Press | 110 lb49.9 kg | 149 lb67.6 kg | 187 lb84.8 kg | 226 lb102.5 kg | |
| 190 lb86.2 kg | Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg |
| Close-Grip Bench Press | 114 lb51.7 kg | 154 lb69.9 kg | 194 lb88 kg | 234 lb106.1 kg | |
| 200 lb90.7 kg | Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg |
| Close-Grip Bench Press | 118 lb53.5 kg | 159 lb72.1 kg | 201 lb91.2 kg | 242 lb109.8 kg | |
| 210 lb95.3 kg | Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg |
| Close-Grip Bench Press | 122 lb55.3 kg | 165 lb74.8 kg | 207 lb93.9 kg | 250 lb113.4 kg | |
| 220 lb99.8 kg | Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg |
| Close-Grip Bench Press | 126 lb57.2 kg | 170 lb77.1 kg | 214 lb97.1 kg | 258 lb117 kg | |
| 230 lb104.3 kg | Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg |
| Close-Grip Bench Press | 129 lb58.5 kg | 175 lb79.4 kg | 220 lb99.8 kg | 266 lb120.7 kg | |
| 240 lb108.9 kg | Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg |
| Close-Grip Bench Press | 133 lb60.3 kg | 180 lb81.6 kg | 227 lb103 kg | 273 lb123.8 kg | |
| 250 lb113.4 kg | Weighted Dips | 88 lb39.7 kg | 138 lb62.4 kg | 188 lb85.1 kg | 250 lb113.4 kg |
| Close-Grip Bench Press | 137 lb62.1 kg | 185 lb83.9 kg | 233 lb105.7 kg | 281 lb127.5 kg | |
| 260 lb117.9 kg | Weighted Dips | 91 lb41.3 kg | 143 lb64.8 kg | 195 lb88.4 kg | 260 lb117.9 kg |
| Close-Grip Bench Press | 141 lb64 kg | 190 lb86.2 kg | 239 lb108.4 kg | 288 lb130.6 kg | |
| 270 lb122.5 kg | Weighted Dips | 95 lb42.9 kg | 149 lb67.4 kg | 203 lb91.9 kg | 270 lb122.5 kg |
| Close-Grip Bench Press | 144 lb65.3 kg | 195 lb88.5 kg | 245 lb111.1 kg | 296 lb134.3 kg | |
| 280 lb127 kg | Weighted Dips | 98 lb44.4 kg | 154 lb69.9 kg | 210 lb95.3 kg | 280 lb127 kg |
| Close-Grip Bench Press | 148 lb67.1 kg | 199 lb90.3 kg | 251 lb113.9 kg | 303 lb137.4 kg | |
| 290 lb131.5 kg | Weighted Dips | 101 lb46 kg | 159 lb72.3 kg | 217 lb98.6 kg | 290 lb131.5 kg |
| Close-Grip Bench Press | 151 lb68.5 kg | 204 lb92.5 kg | 257 lb116.6 kg | 310 lb140.6 kg | |
| 300 lb136.1 kg | Weighted Dips | 105 lb47.6 kg | 165 lb74.9 kg | 225 lb102.1 kg | 300 lb136.1 kg |
| Close-Grip Bench Press | 155 lb70.3 kg | 209 lb94.8 kg | 263 lb119.3 kg | 317 lb143.8 kg |
Women’s Weighted Dips vs Close-Grip Bench Press 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 | Weighted Dips | 35 lb15.9 kg | 55 lb25 kg | 75 lb34.1 kg | 100 lb45.4 kg |
| Close-Grip Bench Press | 39 lb17.7 kg | 54 lb24.5 kg | 69 lb31.3 kg | 89 lb40.4 kg | |
| 110 lb49.9 kg | Weighted Dips | 39 lb17.5 kg | 61 lb27.4 kg | 83 lb37.4 kg | 110 lb49.9 kg |
| Close-Grip Bench Press | 41 lb18.6 kg | 58 lb26.3 kg | 73 lb33.1 kg | 94 lb42.6 kg | |
| 120 lb54.4 kg | Weighted Dips | 42 lb19 kg | 66 lb29.9 kg | 90 lb40.8 kg | 120 lb54.4 kg |
| Close-Grip Bench Press | 44 lb20 kg | 61 lb27.7 kg | 78 lb35.4 kg | 100 lb45.4 kg | |
| 130 lb59 kg | Weighted Dips | 46 lb20.7 kg | 72 lb32.5 kg | 98 lb44.3 kg | 130 lb59 kg |
| Close-Grip Bench Press | 46 lb20.9 kg | 65 lb29.5 kg | 82 lb37.2 kg | 105 lb47.6 kg | |
| 140 lb63.5 kg | Weighted Dips | 49 lb22.2 kg | 77 lb34.9 kg | 105 lb47.6 kg | 140 lb63.5 kg |
| Close-Grip Bench Press | 49 lb22.2 kg | 68 lb30.8 kg | 86 lb39 kg | 111 lb50.3 kg | |
| 150 lb68 kg | Weighted Dips | 52 lb23.8 kg | 82 lb37.4 kg | 112 lb51 kg | 150 lb68 kg |
| Close-Grip Bench Press | 51 lb23.1 kg | 71 lb32.2 kg | 90 lb40.8 kg | 116 lb52.6 kg | |
| 160 lb72.6 kg | Weighted Dips | 56 lb25.4 kg | 88 lb39.9 kg | 120 lb54.5 kg | 160 lb72.6 kg |
| Close-Grip Bench Press | 53 lb24 kg | 74 lb33.6 kg | 94 lb42.6 kg | 121 lb54.9 kg | |
| 170 lb77.1 kg | Weighted Dips | 59 lb27 kg | 93 lb42.4 kg | 127 lb57.8 kg | 170 lb77.1 kg |
| Close-Grip Bench Press | 55 lb24.9 kg | 77 lb34.9 kg | 98 lb44.5 kg | 126 lb57.2 kg | |
| 180 lb81.6 kg | Weighted Dips | 63 lb28.6 kg | 99 lb44.9 kg | 135 lb61.2 kg | 180 lb81.6 kg |
| Close-Grip Bench Press | 58 lb26.3 kg | 80 lb36.3 kg | 102 lb46.3 kg | 131 lb59.4 kg | |
| 190 lb86.2 kg | Weighted Dips | 67 lb30.2 kg | 105 lb47.4 kg | 143 lb64.7 kg | 190 lb86.2 kg |
| Close-Grip Bench Press | 60 lb27.2 kg | 83 lb37.6 kg | 105 lb47.6 kg | 136 lb61.7 kg | |
| 200 lb90.7 kg | Weighted Dips | 70 lb31.7 kg | 110 lb49.9 kg | 150 lb68 kg | 200 lb90.7 kg |
| Close-Grip Bench Press | 62 lb28.1 kg | 86 lb39 kg | 109 lb49.4 kg | 141 lb64 kg | |
| 210 lb95.3 kg | Weighted Dips | 74 lb33.4 kg | 116 lb52.4 kg | 158 lb71.5 kg | 210 lb95.3 kg |
| Close-Grip Bench Press | 64 lb29 kg | 89 lb40.4 kg | 113 lb51.3 kg | 145 lb65.8 kg | |
| 220 lb99.8 kg | Weighted Dips | 77 lb34.9 kg | 121 lb54.9 kg | 165 lb74.9 kg | 220 lb99.8 kg |
| Close-Grip Bench Press | 66 lb29.9 kg | 92 lb41.7 kg | 116 lb52.6 kg | 150 lb68 kg | |
| 230 lb104.3 kg | Weighted Dips | 80 lb36.5 kg | 126 lb57.4 kg | 172 lb78.2 kg | 230 lb104.3 kg |
| Close-Grip Bench Press | 68 lb30.8 kg | 94 lb42.6 kg | 120 lb54.4 kg | 154 lb69.9 kg | |
| 240 lb108.9 kg | Weighted Dips | 84 lb38.1 kg | 132 lb59.9 kg | 180 lb81.7 kg | 240 lb108.9 kg |
| Close-Grip Bench Press | 70 lb31.8 kg | 97 lb44 kg | 123 lb55.8 kg | 159 lb72.1 kg |
How Your Weighted Dips vs Close Grip Bench Press 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)
Set quality matters for this Weighted Dips vs Close Grip Bench Press 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 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.
3. Find the close-grip bench press strength level
The standards use the sex-specific close-grip bench press thresholds from the individual 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.
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 weighted dip | Use the exercise-specific added-load-to-bodyweight thresholds directly without allometric rescaling. |
| Rate the close-grip bench press | Use total-barbell estimated max and adjust targets to exact bodyweight with the two-thirds rule. |
| 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. |
How Men’s Weighted Dips and Close Grip Bench Press 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 23.6 to 7.7 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Close-Grip Bench Press standard minus the Weighted Dips standard: zero means equal, above zero means the Close-Grip Bench Press standard is higher, and below zero means the Weighted Dips 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 Weighted Dips and Close Grip Bench Press Standards Differ
What the women’s data shows:
The weighted dips and close-grip bench press standards are within 3 lb at 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, and 160 lb.
The higher target remains with Weighted Dips for Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 5 kg at 100 lb and 36.8 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Close-Grip Bench Press standard minus the Weighted Dips standard: zero means equal, above zero means the Close-Grip Bench Press standard is higher, and below zero means the Weighted Dips 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.
Weighted Dips and Close Grip Bench Press Exercises Used by This Calculator
Compare like-for-like attempts by keeping the weighted dips and close-grip bench press setup consistent with their individual rules. Use strict, repeatable Weighted Dips and Close-Grip Bench Press tests that follow each exercise’s setup, range of motion, equipment, and weight-entry rules. Do not mix variations, assistance, partial range, momentum, or different weight conventions.
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.
Use total barbell load with a repeatable close grip
Enter the bar plus all plates. Keep a stable bench setup and repeatable narrow hand position, lower the bar under control to the chest, and press to full elbow lockout. Do not enter per-side plate weight, Smith-machine or dumbbell presses, wide-grip bench press, partial reps, bounced reps, assisted reps, or reps with excessive hip lift.
Enter one recent weighted dip set and one recent close-grip bench press set
Enter added external weight only for weighted dips and total barbell weight for the close-grip bench press.
Related Tools
- Weighted Dips (Parallel Bars) — View the individual Weighted Dips standards and next strength-level target.
- Barbell Close-Grip Bench Press — View the individual Close-Grip Bench Press 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.
- Bodyweight Dip Strength Standards — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.