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Weighted Dip Strength Standards

See where your weighted dip ranks. Standards for added weight derived from 2.5M+ competition bench press results using the 55% ratio.

Weighted Dip Strength Standards

Added weight estimated at 55% of bench — based on Bench Press from 2.5M+ verified competition results.

How these standards are calculated: Added weight estimated at 55% of bench. Direct competition data is only available for squat, bench press, and deadlift. Compare against Bench Press Standards.

Where Do You Stand?

Enter your weight class and weighted dip to see your percentile ranking among competitive powerlifters.

percentile

Tier:

Weighted Dip Standards by Weight Class

Strength tiers are based on percentile rankings within competition data. Values shown in both kg and lb.

Weighted Dip strength standards by IPF weight class and experience tier
Weight Class Beginner Novice Intermediate Advanced Elite

Beginner = bottom 25% | Novice = 25-50th % | Intermediate = 50-75th % | Advanced = 75-90th % | Elite = top 10%
Derived exercise: values estimated from Bench Press using a 55% ratio.

RPE Guidance for Weighted Dip

RPE 6-7
Warm-Up / Technique
2-3 reps left in reserve. Use for warm-up sets and technique practice. Ideal for beginners learning movement patterns.
RPE 8
Working Sets
2 reps left in reserve. The bread and butter of RPE programming. Builds strength without excessive fatigue accumulation.
RPE 9
Heavy / Peak Sets
1 rep left in reserve. Use for top sets in peaking phases. Requires adequate recovery between sessions.
RPE 10
Max Effort / Competition
True maximum effort. Reserve for competition or true 1RM testing. Use sparingly in training.
Calculate Your Weighted Dip E1RM View RPE Chart

Understanding Weighted Dip Strength Standards

The weighted dip is a powerful compound exercise for the chest, triceps, and front deltoids. Adding external weight via a dip belt makes it one of the most effective pressing movements for upper body strength. These standards show the added weight (not including bodyweight).

Our standards estimate the added weight at 55% of the competition bench press, derived from over 2.5 million results. For example, a lifter who benches 300 lb would be expected to dip with about 165 lb of added weight. This ratio accounts for the additional bodyweight contribution.

Dip vs Bench Press

Dips build the lower chest and triceps more than flat bench and require significant shoulder stability. A strong weighted dip directly improves lockout strength in the bench press. Compare your bench on our Bench Press Standards page.

Related Tools

E1RM Calculator Estimate your one-rep max from any set Strength Benchmarks Compare all your main lifts at once RPE Chart RPE to percentage reference table Backoff Calculator Program accessory sets from your top set

Frequently Asked Questions

A good weighted dip adds about 55% of your bench press max. If you bench 225 lb, adding 125 lb to dips is strong. Being able to add your bodyweight is considered advanced (e.g., a 180 lb person dipping with +180 lb).
Neither is definitively better. Weighted dips provide greater range of motion and excellent tricep and lower chest activation. Bench press allows more precise loading and is easier to program. Both should be in a well-rounded pressing program.
Start with bodyweight for sets of 10+, then add weight in 5-10 lb increments using a dip belt. Sets of 5-8 reps at RPE 7-8 build strength effectively. Ensure full depth (upper arm parallel) on each rep.
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