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. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Enter added external weight only for weighted dips and total barbell weight for the close-grip bench press. Testing: a strict parallel-bar weighted dip with securely attached external load, full elbow lockout, shoulder crease clearly below the elbow, and no momentum; a close-grip barbell bench press with a stable bench setup, controlled chest touch, narrow repeatable grip, and full elbow lockout without assistance. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Weighted Dips vs Close Grip Bench Press Strength Standards by Bodyweight
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. They show the targets used by the calculator—not a required difference between your weighted dips and close-grip bench press.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Weighted Dips / Close-Grip Bench Press, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Weighted Dips vs Close-Grip Bench Press Standards
How to read the table: The first number is Weighted Dips; the second is Close-Grip Bench Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 42 / 84 lb 19 / 38.1 kg | 66 / 113 lb 29.9 / 51.3 kg | 90 / 143 lb 40.8 / 64.9 kg | 120 / 172 lb 54.4 / 78 kg |
| 130 lb 59 kg | 46 / 89 lb 20.7 / 40.4 kg | 72 / 120 lb 32.5 / 54.4 kg | 98 / 151 lb 44.3 / 68.5 kg | 130 / 182 lb 59 / 82.6 kg |
| 140 lb 63.5 kg | 49 / 93 lb 22.2 / 42.2 kg | 77 / 126 lb 34.9 / 57.2 kg | 105 / 158 lb 47.6 / 71.7 kg | 140 / 191 lb 63.5 / 86.6 kg |
| 150 lb 68 kg | 52 / 97 lb 23.8 / 44 kg | 82 / 132 lb 37.4 / 59.9 kg | 112 / 166 lb 51 / 75.3 kg | 150 / 200 lb 68 / 90.7 kg |
| 160 lb 72.6 kg | 56 / 102 lb 25.4 / 46.3 kg | 88 / 137 lb 39.9 / 62.1 kg | 120 / 173 lb 54.5 / 78.5 kg | 160 / 209 lb 72.6 / 94.8 kg |
| 170 lb 77.1 kg | 59 / 106 lb 27 / 48.1 kg | 93 / 143 lb 42.4 / 64.9 kg | 127 / 180 lb 57.8 / 81.6 kg | 170 / 217 lb 77.1 / 98.4 kg |
| 180 lb 81.6 kg | 63 / 110 lb 28.6 / 49.9 kg | 99 / 149 lb 44.9 / 67.6 kg | 135 / 187 lb 61.2 / 84.8 kg | 180 / 226 lb 81.6 / 102.5 kg |
| 190 lb 86.2 kg | 67 / 114 lb 30.2 / 51.7 kg | 105 / 154 lb 47.4 / 69.9 kg | 143 / 194 lb 64.7 / 88 kg | 190 / 234 lb 86.2 / 106.1 kg |
| 200 lb 90.7 kg | 70 / 118 lb 31.7 / 53.5 kg | 110 / 159 lb 49.9 / 72.1 kg | 150 / 201 lb 68 / 91.2 kg | 200 / 242 lb 90.7 / 109.8 kg |
| 210 lb 95.3 kg | 74 / 122 lb 33.4 / 55.3 kg | 116 / 165 lb 52.4 / 74.8 kg | 158 / 207 lb 71.5 / 93.9 kg | 210 / 250 lb 95.3 / 113.4 kg |
| 220 lb 99.8 kg | 77 / 126 lb 34.9 / 57.2 kg | 121 / 170 lb 54.9 / 77.1 kg | 165 / 214 lb 74.9 / 97.1 kg | 220 / 258 lb 99.8 / 117 kg |
| 230 lb 104.3 kg | 80 / 129 lb 36.5 / 58.5 kg | 126 / 175 lb 57.4 / 79.4 kg | 172 / 220 lb 78.2 / 99.8 kg | 230 / 266 lb 104.3 / 120.7 kg |
| 240 lb 108.9 kg | 84 / 133 lb 38.1 / 60.3 kg | 132 / 180 lb 59.9 / 81.6 kg | 180 / 227 lb 81.7 / 103 kg | 240 / 273 lb 108.9 / 123.8 kg |
| 250 lb 113.4 kg | 88 / 137 lb 39.7 / 62.1 kg | 138 / 185 lb 62.4 / 83.9 kg | 188 / 233 lb 85.1 / 105.7 kg | 250 / 281 lb 113.4 / 127.5 kg |
| 260 lb 117.9 kg | 91 / 141 lb 41.3 / 64 kg | 143 / 190 lb 64.8 / 86.2 kg | 195 / 239 lb 88.4 / 108.4 kg | 260 / 288 lb 117.9 / 130.6 kg |
| 270 lb 122.5 kg | 95 / 144 lb 42.9 / 65.3 kg | 149 / 195 lb 67.4 / 88.5 kg | 203 / 245 lb 91.9 / 111.1 kg | 270 / 296 lb 122.5 / 134.3 kg |
| 280 lb 127 kg | 98 / 148 lb 44.4 / 67.1 kg | 154 / 199 lb 69.9 / 90.3 kg | 210 / 251 lb 95.3 / 113.9 kg | 280 / 303 lb 127 / 137.4 kg |
| 290 lb 131.5 kg | 101 / 151 lb 46 / 68.5 kg | 159 / 204 lb 72.3 / 92.5 kg | 217 / 257 lb 98.6 / 116.6 kg | 290 / 310 lb 131.5 / 140.6 kg |
| 300 lb 136.1 kg | 105 / 155 lb 47.6 / 70.3 kg | 165 / 209 lb 74.9 / 94.8 kg | 225 / 263 lb 102.1 / 119.3 kg | 300 / 317 lb 136.1 / 143.8 kg |
Women’s Weighted Dips vs Close-Grip Bench Press Standards
How to read the table: The first number is Weighted Dips; the second is Close-Grip Bench Press. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 35 / 39 lb 15.9 / 17.7 kg | 55 / 54 lb 25 / 24.5 kg | 75 / 69 lb 34.1 / 31.3 kg | 100 / 89 lb 45.4 / 40.4 kg |
| 110 lb 49.9 kg | 39 / 41 lb 17.5 / 18.6 kg | 61 / 58 lb 27.4 / 26.3 kg | 83 / 73 lb 37.4 / 33.1 kg | 110 / 94 lb 49.9 / 42.6 kg |
| 120 lb 54.4 kg | 42 / 44 lb 19 / 20 kg | 66 / 61 lb 29.9 / 27.7 kg | 90 / 78 lb 40.8 / 35.4 kg | 120 / 100 lb 54.4 / 45.4 kg |
| 130 lb 59 kg | 46 / 46 lb 20.7 / 20.9 kg | 72 / 65 lb 32.5 / 29.5 kg | 98 / 82 lb 44.3 / 37.2 kg | 130 / 105 lb 59 / 47.6 kg |
| 140 lb 63.5 kg | 49 / 49 lb 22.2 / 22.2 kg | 77 / 68 lb 34.9 / 30.8 kg | 105 / 86 lb 47.6 / 39 kg | 140 / 111 lb 63.5 / 50.3 kg |
| 150 lb 68 kg | 52 / 51 lb 23.8 / 23.1 kg | 82 / 71 lb 37.4 / 32.2 kg | 112 / 90 lb 51 / 40.8 kg | 150 / 116 lb 68 / 52.6 kg |
| 160 lb 72.6 kg | 56 / 53 lb 25.4 / 24 kg | 88 / 74 lb 39.9 / 33.6 kg | 120 / 94 lb 54.5 / 42.6 kg | 160 / 121 lb 72.6 / 54.9 kg |
| 170 lb 77.1 kg | 59 / 55 lb 27 / 24.9 kg | 93 / 77 lb 42.4 / 34.9 kg | 127 / 98 lb 57.8 / 44.5 kg | 170 / 126 lb 77.1 / 57.2 kg |
| 180 lb 81.6 kg | 63 / 58 lb 28.6 / 26.3 kg | 99 / 80 lb 44.9 / 36.3 kg | 135 / 102 lb 61.2 / 46.3 kg | 180 / 131 lb 81.6 / 59.4 kg |
| 190 lb 86.2 kg | 67 / 60 lb 30.2 / 27.2 kg | 105 / 83 lb 47.4 / 37.6 kg | 143 / 105 lb 64.7 / 47.6 kg | 190 / 136 lb 86.2 / 61.7 kg |
| 200 lb 90.7 kg | 70 / 62 lb 31.7 / 28.1 kg | 110 / 86 lb 49.9 / 39 kg | 150 / 109 lb 68 / 49.4 kg | 200 / 141 lb 90.7 / 64 kg |
| 210 lb 95.3 kg | 74 / 64 lb 33.4 / 29 kg | 116 / 89 lb 52.4 / 40.4 kg | 158 / 113 lb 71.5 / 51.3 kg | 210 / 145 lb 95.3 / 65.8 kg |
| 220 lb 99.8 kg | 77 / 66 lb 34.9 / 29.9 kg | 121 / 92 lb 54.9 / 41.7 kg | 165 / 116 lb 74.9 / 52.6 kg | 220 / 150 lb 99.8 / 68 kg |
| 230 lb 104.3 kg | 80 / 68 lb 36.5 / 30.8 kg | 126 / 94 lb 57.4 / 42.6 kg | 172 / 120 lb 78.2 / 54.4 kg | 230 / 154 lb 104.3 / 69.9 kg |
| 240 lb 108.9 kg | 84 / 70 lb 38.1 / 31.8 kg | 132 / 97 lb 59.9 / 44 kg | 180 / 123 lb 81.7 / 55.8 kg | 240 / 159 lb 108.9 / 72.1 kg |
How Your Weighted Dips vs Close Grip Bench Press Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
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 your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to press more without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the 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 canonical 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. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Weighted Dips and Close Grip Bench Press Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the close-grip bench press standard is higher; below zero means the weighted dips standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
23.6 → 7.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the close-grip bench press standard minus the weighted dips standard. A plus sign means the close-grip bench press standard is higher. A minus sign means the weighted dips standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +42 lb +19.1 kg | +47 lb +21.4 kg | +53 lb +24.1 kg | +52 lb +23.6 kg |
| 130 lb 59 kg | +43 lb +19.7 kg | +48 lb +21.9 kg | +53 lb +24.2 kg | +52 lb +23.6 kg |
| 140 lb 63.5 kg | +44 lb +20 kg | +49 lb +22.3 kg | +53 lb +24.1 kg | +51 lb +23.1 kg |
| 150 lb 68 kg | +45 lb +20.2 kg | +50 lb +22.5 kg | +54 lb +24.3 kg | +50 lb +22.7 kg |
| 160 lb 72.6 kg | +46 lb +20.9 kg | +49 lb +22.2 kg | +53 lb +24 kg | +49 lb +22.2 kg |
| 170 lb 77.1 kg | +47 lb +21.1 kg | +50 lb +22.5 kg | +53 lb +23.8 kg | +47 lb +21.3 kg |
| 180 lb 81.6 kg | +47 lb +21.3 kg | +50 lb +22.7 kg | +52 lb +23.6 kg | +46 lb +20.9 kg |
| 190 lb 86.2 kg | +47 lb +21.5 kg | +49 lb +22.5 kg | +51 lb +23.3 kg | +44 lb +19.9 kg |
| 200 lb 90.7 kg | +48 lb +21.8 kg | +49 lb +22.2 kg | +51 lb +23.2 kg | +42 lb +19.1 kg |
| 210 lb 95.3 kg | +48 lb +21.9 kg | +49 lb +22.4 kg | +49 lb +22.4 kg | +40 lb +18.1 kg |
| 220 lb 99.8 kg | +49 lb +22.3 kg | +49 lb +22.2 kg | +49 lb +22.2 kg | +38 lb +17.2 kg |
| 230 lb 104.3 kg | +49 lb +22 kg | +49 lb +22 kg | +48 lb +21.6 kg | +36 lb +16.4 kg |
| 240 lb 108.9 kg | +49 lb +22.2 kg | +48 lb +21.7 kg | +47 lb +21.3 kg | +33 lb +14.9 kg |
| 250 lb 113.4 kg | +49 lb +22.4 kg | +47 lb +21.5 kg | +45 lb +20.6 kg | +31 lb +14.1 kg |
| 260 lb 117.9 kg | +50 lb +22.7 kg | +47 lb +21.4 kg | +44 lb +20 kg | +28 lb +12.7 kg |
| 270 lb 122.5 kg | +49 lb +22.4 kg | +46 lb +21.1 kg | +42 lb +19.2 kg | +26 lb +11.8 kg |
| 280 lb 127 kg | +50 lb +22.7 kg | +45 lb +20.4 kg | +41 lb +18.6 kg | +23 lb +10.4 kg |
| 290 lb 131.5 kg | +50 lb +22.5 kg | +45 lb +20.2 kg | +40 lb +18 kg | +20 lb +9.1 kg |
| 300 lb 136.1 kg | +50 lb +22.7 kg | +44 lb +19.9 kg | +38 lb +17.2 kg | +17 lb +7.7 kg |
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.
Intermediate, Advanced, and Elite at every displayed bodyweight.
5 → 36.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the close-grip bench press standard minus the weighted dips standard. A plus sign means the close-grip bench press standard is higher. A minus sign means the weighted dips standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +4 lb +1.8 kg | −1 lb −0.5 kg | −6 lb −2.8 kg | −11 lb −5 kg |
| 110 lb 49.9 kg | +2 lb +1.1 kg | −3 lb −1.1 kg | −10 lb −4.3 kg | −16 lb −7.3 kg |
| 120 lb 54.4 kg | +2 lb +1 kg | −5 lb −2.2 kg | −12 lb −5.4 kg | −20 lb −9 kg |
| 130 lb 59 kg | 0 lb +0.2 kg | −7 lb −3 kg | −16 lb −7.1 kg | −25 lb −11.4 kg |
| 140 lb 63.5 kg | 0 lb 0 kg | −9 lb −4.1 kg | −19 lb −8.6 kg | −29 lb −13.2 kg |
| 150 lb 68 kg | −1 lb −0.7 kg | −11 lb −5.2 kg | −22 lb −10.2 kg | −34 lb −15.4 kg |
| 160 lb 72.6 kg | −3 lb −1.4 kg | −14 lb −6.3 kg | −26 lb −11.9 kg | −39 lb −17.7 kg |
| 170 lb 77.1 kg | −4 lb −2.1 kg | −16 lb −7.5 kg | −29 lb −13.3 kg | −44 lb −19.9 kg |
| 180 lb 81.6 kg | −5 lb −2.3 kg | −19 lb −8.6 kg | −33 lb −14.9 kg | −49 lb −22.2 kg |
| 190 lb 86.2 kg | −7 lb −3 kg | −22 lb −9.8 kg | −38 lb −17.1 kg | −54 lb −24.5 kg |
| 200 lb 90.7 kg | −8 lb −3.6 kg | −24 lb −10.9 kg | −41 lb −18.6 kg | −59 lb −26.7 kg |
| 210 lb 95.3 kg | −10 lb −4.4 kg | −27 lb −12 kg | −45 lb −20.2 kg | −65 lb −29.5 kg |
| 220 lb 99.8 kg | −11 lb −5 kg | −29 lb −13.2 kg | −49 lb −22.3 kg | −70 lb −31.8 kg |
| 230 lb 104.3 kg | −12 lb −5.7 kg | −32 lb −14.8 kg | −52 lb −23.8 kg | −76 lb −34.4 kg |
| 240 lb 108.9 kg | −14 lb −6.3 kg | −35 lb −15.9 kg | −57 lb −25.9 kg | −81 lb −36.8 kg |
Weighted Dips and Close Grip Bench Press Exercises Used by This Calculator
This calculator uses a strict weighted parallel-bar dip and a strict barbell close-grip bench press. Do not include bodyweight in the weighted-dip load, and do not enter per-side plates for the bench press. Exclude bodyweight-only, assisted, ring, bench, partial, bounced, or kipping dips; and exclude Smith-machine, dumbbell, wide-grip, partial, bounced, or assisted bench presses.
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 dip load only, total barbell bench load including the bar, and a whole number from 1 to 12 reps for each. Pounds and kilograms can be mixed. Use clean, difficult sets with the full ranges shown.
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 compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Bodyweight Dip Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.