Weighted Dips vs Tricep Rope Pushdown Strength Standards
Compare your weighted dips and tricep rope pushdown against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict parallel-bar weighted dip with securely attached external load, full elbow lockout, shoulder crease clearly below the elbow, and no momentum and High cable station with rope attachment. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Weighted Dips vs Tricep Rope Pushdown Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the weighted dips and tricep rope pushdown 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 tricep rope pushdown.
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 / Tricep Rope Pushdown, 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 Tricep Rope Pushdown Standards
How to read the table: The first number is Weighted Dips; the second is Tricep Rope Pushdown. 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 / 39 lb 19 / 17.7 kg | 66 / 66 lb 29.9 / 29.9 kg | 90 / 101 lb 40.8 / 45.8 kg | 120 / 140 lb 54.4 / 63.5 kg |
| 130 lb 59 kg | 46 / 41 lb 20.7 / 18.6 kg | 72 / 69 lb 32.5 / 31.3 kg | 98 / 106 lb 44.3 / 48.1 kg | 130 / 148 lb 59 / 67.1 kg |
| 140 lb 63.5 kg | 49 / 43 lb 22.2 / 19.5 kg | 77 / 73 lb 34.9 / 33.1 kg | 105 / 112 lb 47.6 / 50.8 kg | 140 / 155 lb 63.5 / 70.3 kg |
| 150 lb 68 kg | 52 / 45 lb 23.8 / 20.4 kg | 82 / 76 lb 37.4 / 34.5 kg | 112 / 117 lb 51 / 53.1 kg | 150 / 162 lb 68 / 73.5 kg |
| 160 lb 72.6 kg | 56 / 47 lb 25.4 / 21.3 kg | 88 / 79 lb 39.9 / 35.8 kg | 120 / 122 lb 54.5 / 55.3 kg | 160 / 169 lb 72.6 / 76.7 kg |
| 170 lb 77.1 kg | 59 / 49 lb 27 / 22.2 kg | 93 / 83 lb 42.4 / 37.6 kg | 127 / 127 lb 57.8 / 57.6 kg | 170 / 176 lb 77.1 / 79.8 kg |
| 180 lb 81.6 kg | 63 / 51 lb 28.6 / 23.1 kg | 99 / 86 lb 44.9 / 39 kg | 135 / 132 lb 61.2 / 59.9 kg | 180 / 183 lb 81.6 / 83 kg |
| 190 lb 86.2 kg | 67 / 53 lb 30.2 / 24 kg | 105 / 89 lb 47.4 / 40.4 kg | 143 / 137 lb 64.7 / 62.1 kg | 190 / 190 lb 86.2 / 86.2 kg |
| 200 lb 90.7 kg | 70 / 55 lb 31.7 / 24.9 kg | 110 / 92 lb 49.9 / 41.7 kg | 150 / 142 lb 68 / 64.4 kg | 200 / 197 lb 90.7 / 89.4 kg |
| 210 lb 95.3 kg | 74 / 57 lb 33.4 / 25.9 kg | 116 / 95 lb 52.4 / 43.1 kg | 158 / 146 lb 71.5 / 66.2 kg | 210 / 203 lb 95.3 / 92.1 kg |
| 220 lb 99.8 kg | 77 / 58 lb 34.9 / 26.3 kg | 121 / 98 lb 54.9 / 44.5 kg | 165 / 151 lb 74.9 / 68.5 kg | 220 / 210 lb 99.8 / 95.3 kg |
| 230 lb 104.3 kg | 80 / 60 lb 36.5 / 27.2 kg | 126 / 101 lb 57.4 / 45.8 kg | 172 / 156 lb 78.2 / 70.8 kg | 230 / 216 lb 104.3 / 98 kg |
| 240 lb 108.9 kg | 84 / 62 lb 38.1 / 28.1 kg | 132 / 104 lb 59.9 / 47.2 kg | 180 / 160 lb 81.7 / 72.6 kg | 240 / 222 lb 108.9 / 100.7 kg |
| 250 lb 113.4 kg | 88 / 64 lb 39.7 / 29 kg | 138 / 107 lb 62.4 / 48.5 kg | 188 / 165 lb 85.1 / 74.8 kg | 250 / 228 lb 113.4 / 103.4 kg |
| 260 lb 117.9 kg | 91 / 65 lb 41.3 / 29.5 kg | 143 / 110 lb 64.8 / 49.9 kg | 195 / 169 lb 88.4 / 76.7 kg | 260 / 234 lb 117.9 / 106.1 kg |
| 270 lb 122.5 kg | 95 / 67 lb 42.9 / 30.4 kg | 149 / 112 lb 67.4 / 50.8 kg | 203 / 173 lb 91.9 / 78.5 kg | 270 / 240 lb 122.5 / 108.9 kg |
| 280 lb 127 kg | 98 / 69 lb 44.4 / 31.3 kg | 154 / 115 lb 69.9 / 52.2 kg | 210 / 177 lb 95.3 / 80.3 kg | 280 / 246 lb 127 / 111.6 kg |
| 290 lb 131.5 kg | 101 / 70 lb 46 / 31.8 kg | 159 / 118 lb 72.3 / 53.5 kg | 217 / 182 lb 98.6 / 82.6 kg | 290 / 252 lb 131.5 / 114.3 kg |
| 300 lb 136.1 kg | 105 / 72 lb 47.6 / 32.7 kg | 165 / 121 lb 74.9 / 54.9 kg | 225 / 186 lb 102.1 / 84.4 kg | 300 / 258 lb 136.1 / 117 kg |
Women’s Weighted Dips vs Tricep Rope Pushdown Standards
How to read the table: The first number is Weighted Dips; the second is Tricep Rope Pushdown. 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 / 21 lb 15.9 / 9.5 kg | 55 / 38 lb 25 / 17.2 kg | 75 / 60 lb 34.1 / 27.2 kg | 100 / 87 lb 45.4 / 39.5 kg |
| 110 lb 49.9 kg | 39 / 22 lb 17.5 / 10 kg | 61 / 41 lb 27.4 / 18.6 kg | 83 / 63 lb 37.4 / 28.6 kg | 110 / 93 lb 49.9 / 42.2 kg |
| 120 lb 54.4 kg | 42 / 23 lb 19 / 10.4 kg | 66 / 43 lb 29.9 / 19.5 kg | 90 / 67 lb 40.8 / 30.4 kg | 120 / 98 lb 54.4 / 44.5 kg |
| 130 lb 59 kg | 46 / 25 lb 20.7 / 11.3 kg | 72 / 45 lb 32.5 / 20.4 kg | 98 / 71 lb 44.3 / 32.2 kg | 130 / 104 lb 59 / 47.2 kg |
| 140 lb 63.5 kg | 49 / 26 lb 22.2 / 11.8 kg | 77 / 48 lb 34.9 / 21.8 kg | 105 / 74 lb 47.6 / 33.6 kg | 140 / 109 lb 63.5 / 49.4 kg |
| 150 lb 68 kg | 52 / 27 lb 23.8 / 12.2 kg | 82 / 50 lb 37.4 / 22.7 kg | 112 / 78 lb 51 / 35.4 kg | 150 / 114 lb 68 / 51.7 kg |
| 160 lb 72.6 kg | 56 / 28 lb 25.4 / 12.7 kg | 88 / 52 lb 39.9 / 23.6 kg | 120 / 81 lb 54.5 / 36.7 kg | 160 / 119 lb 72.6 / 54 kg |
| 170 lb 77.1 kg | 59 / 29 lb 27 / 13.2 kg | 93 / 54 lb 42.4 / 24.5 kg | 127 / 85 lb 57.8 / 38.6 kg | 170 / 124 lb 77.1 / 56.2 kg |
| 180 lb 81.6 kg | 63 / 30 lb 28.6 / 13.6 kg | 99 / 56 lb 44.9 / 25.4 kg | 135 / 88 lb 61.2 / 39.9 kg | 180 / 129 lb 81.6 / 58.5 kg |
| 190 lb 86.2 kg | 67 / 32 lb 30.2 / 14.5 kg | 105 / 59 lb 47.4 / 26.8 kg | 143 / 91 lb 64.7 / 41.3 kg | 190 / 133 lb 86.2 / 60.3 kg |
| 200 lb 90.7 kg | 70 / 33 lb 31.7 / 15 kg | 110 / 61 lb 49.9 / 27.7 kg | 150 / 94 lb 68 / 42.6 kg | 200 / 138 lb 90.7 / 62.6 kg |
| 210 lb 95.3 kg | 74 / 34 lb 33.4 / 15.4 kg | 116 / 63 lb 52.4 / 28.6 kg | 158 / 98 lb 71.5 / 44.5 kg | 210 / 143 lb 95.3 / 64.9 kg |
| 220 lb 99.8 kg | 77 / 35 lb 34.9 / 15.9 kg | 121 / 65 lb 54.9 / 29.5 kg | 165 / 101 lb 74.9 / 45.8 kg | 220 / 147 lb 99.8 / 66.7 kg |
| 230 lb 104.3 kg | 80 / 36 lb 36.5 / 16.3 kg | 126 / 66 lb 57.4 / 29.9 kg | 172 / 104 lb 78.2 / 47.2 kg | 230 / 152 lb 104.3 / 68.9 kg |
| 240 lb 108.9 kg | 84 / 37 lb 38.1 / 16.8 kg | 132 / 68 lb 59.9 / 30.8 kg | 180 / 107 lb 81.7 / 48.5 kg | 240 / 156 lb 108.9 / 70.8 kg |
How Your Weighted Dips vs Tricep Rope Pushdown 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 tricep rope pushdown strength level
The standards use the sex-specific thresholds from the individual Tricep Rope Pushdown 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 lift 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 tricep rope pushdown | Use the canonical estimated max and adjust targets to exact bodyweight with the approved 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 Tricep Rope Pushdown 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 tricep rope pushdown 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 weighted dips and tricep rope pushdown standards are within 3 lb at 120 lb.
Novice at every displayed bodyweight.
9.1 → 19.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the tricep rope pushdown standard minus the weighted dips standard. A plus sign means the tricep rope pushdown standard is higher. A minus sign means the weighted dips standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −3 lb −1.3 kg | 0 lb 0 kg | +11 lb +5 kg | +20 lb +9.1 kg |
| 130 lb 59 kg | −5 lb −2.1 kg | −3 lb −1.2 kg | +8 lb +3.8 kg | +18 lb +8.1 kg |
| 140 lb 63.5 kg | −6 lb −2.7 kg | −4 lb −1.8 kg | +7 lb +3.2 kg | +15 lb +6.8 kg |
| 150 lb 68 kg | −7 lb −3.4 kg | −6 lb −2.9 kg | +5 lb +2.1 kg | +12 lb +5.5 kg |
| 160 lb 72.6 kg | −9 lb −4.1 kg | −9 lb −4.1 kg | +2 lb +0.8 kg | +9 lb +4.1 kg |
| 170 lb 77.1 kg | −10 lb −4.8 kg | −10 lb −4.8 kg | 0 lb −0.2 kg | +6 lb +2.7 kg |
| 180 lb 81.6 kg | −12 lb −5.5 kg | −13 lb −5.9 kg | −3 lb −1.3 kg | +3 lb +1.4 kg |
| 190 lb 86.2 kg | −14 lb −6.2 kg | −16 lb −7 kg | −6 lb −2.6 kg | 0 lb 0 kg |
| 200 lb 90.7 kg | −15 lb −6.8 kg | −18 lb −8.2 kg | −8 lb −3.6 kg | −3 lb −1.3 kg |
| 210 lb 95.3 kg | −17 lb −7.5 kg | −21 lb −9.3 kg | −12 lb −5.3 kg | −7 lb −3.2 kg |
| 220 lb 99.8 kg | −19 lb −8.6 kg | −23 lb −10.4 kg | −14 lb −6.4 kg | −10 lb −4.5 kg |
| 230 lb 104.3 kg | −20 lb −9.3 kg | −25 lb −11.6 kg | −16 lb −7.4 kg | −14 lb −6.3 kg |
| 240 lb 108.9 kg | −22 lb −10 kg | −28 lb −12.7 kg | −20 lb −9.1 kg | −18 lb −8.2 kg |
| 250 lb 113.4 kg | −24 lb −10.7 kg | −31 lb −13.9 kg | −23 lb −10.3 kg | −22 lb −10 kg |
| 260 lb 117.9 kg | −26 lb −11.8 kg | −33 lb −14.9 kg | −26 lb −11.7 kg | −26 lb −11.8 kg |
| 270 lb 122.5 kg | −28 lb −12.5 kg | −37 lb −16.6 kg | −30 lb −13.4 kg | −30 lb −13.6 kg |
| 280 lb 127 kg | −29 lb −13.1 kg | −39 lb −17.7 kg | −33 lb −15 kg | −34 lb −15.4 kg |
| 290 lb 131.5 kg | −31 lb −14.2 kg | −41 lb −18.8 kg | −35 lb −16 kg | −38 lb −17.2 kg |
| 300 lb 136.1 kg | −33 lb −14.9 kg | −44 lb −20 kg | −39 lb −17.7 kg | −42 lb −19.1 kg |
How Women’s Weighted Dips and Tricep Rope Pushdown Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
5.9 → 38.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the tricep rope pushdown standard minus the weighted dips standard. A plus sign means the tricep rope pushdown standard is higher. A minus sign means the weighted dips standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −14 lb −6.4 kg | −17 lb −7.8 kg | −15 lb −6.9 kg | −13 lb −5.9 kg |
| 110 lb 49.9 kg | −17 lb −7.5 kg | −20 lb −8.8 kg | −20 lb −8.8 kg | −17 lb −7.7 kg |
| 120 lb 54.4 kg | −19 lb −8.6 kg | −23 lb −10.4 kg | −23 lb −10.4 kg | −22 lb −9.9 kg |
| 130 lb 59 kg | −21 lb −9.4 kg | −27 lb −12.1 kg | −27 lb −12.1 kg | −26 lb −11.8 kg |
| 140 lb 63.5 kg | −23 lb −10.4 kg | −29 lb −13.1 kg | −31 lb −14 kg | −31 lb −14.1 kg |
| 150 lb 68 kg | −25 lb −11.6 kg | −32 lb −14.7 kg | −34 lb −15.6 kg | −36 lb −16.3 kg |
| 160 lb 72.6 kg | −28 lb −12.7 kg | −36 lb −16.3 kg | −39 lb −17.8 kg | −41 lb −18.6 kg |
| 170 lb 77.1 kg | −30 lb −13.8 kg | −39 lb −17.9 kg | −42 lb −19.2 kg | −46 lb −20.9 kg |
| 180 lb 81.6 kg | −33 lb −15 kg | −43 lb −19.5 kg | −47 lb −21.3 kg | −51 lb −23.1 kg |
| 190 lb 86.2 kg | −35 lb −15.7 kg | −46 lb −20.6 kg | −52 lb −23.4 kg | −57 lb −25.9 kg |
| 200 lb 90.7 kg | −37 lb −16.7 kg | −49 lb −22.2 kg | −56 lb −25.4 kg | −62 lb −28.1 kg |
| 210 lb 95.3 kg | −40 lb −18 kg | −53 lb −23.8 kg | −60 lb −27 kg | −67 lb −30.4 kg |
| 220 lb 99.8 kg | −42 lb −19 kg | −56 lb −25.4 kg | −64 lb −29.1 kg | −73 lb −33.1 kg |
| 230 lb 104.3 kg | −44 lb −20.2 kg | −60 lb −27.5 kg | −68 lb −31 kg | −78 lb −35.4 kg |
| 240 lb 108.9 kg | −47 lb −21.3 kg | −64 lb −29.1 kg | −73 lb −33.2 kg | −84 lb −38.1 kg |
Weighted Dips and Tricep Rope Pushdown Exercises Used by This Calculator
This calculator uses a strict weighted parallel-bar dip and a strict tricep rope pushdown test. Use strict canonical Weighted Dips and Tricep Rope Pushdown tests. Do not mix variations, assistance, partial range, momentum, or different load 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 the canonical Tricep Rope Pushdown setup and load convention
High cable station with rope attachment Both hands hold the rope Elbows stay close to torso Controlled flexed-elbow start Full elbow extension at lockout Controlled cable return No stack bounce or plate slam No torso lean, hip drive, or knee dip No shoulder extension to finish reps No attachment swapping Raw lifting only
Enter one recent Weighted Dips result and one recent Tricep Rope Pushdown result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Weighted Dips (Parallel Bars) — View the individual Weighted Dips standards and next strength-level target.
- Tricep Rope Pushdown — View the individual Tricep Rope Pushdown standards and next strength-level target.
- Triceps Pushdown (Cable) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Lying Barbell Triceps Extensions — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Triceps Extension — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Lying Triceps Extensions — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.