A 180 lb male with an Intermediate-level Bench Dips of 32 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 56 lbs (0.31x bodyweight).
FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results
How strong is your Bench Dips? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.
How Strong Is Your Bench Dips?
How Much Should You Bench Dips?
1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.
| BW (lbs) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 | < 1 | 7 | 31 | 62 | 98 |
| 120 | < 1 | 8 | 31 | 62 | 96 |
| 130 | < 1 | 9 | 32 | 61 | 94 |
| 140 | < 1 | 10 | 32 | 60 | 92 |
| 150 | < 1 | 10 | 32 | 59 | 89 |
| 160 | < 1 | 11 | 32 | 58 | 87 |
| 170 | < 1 | 11 | 32 | 57 | 85 |
| 180 | < 1 | 12 | 32 | 56 | 83 |
| 190 | < 1 | 12 | 32 | 55 | 81 |
| 200 | < 1 | 12 | 31 | 54 | 79 |
| 210 | < 1 | 12 | 31 | 53 | 77 |
| 220 | < 1 | 12 | 30 | 52 | 75 |
| 230 | < 1 | 12 | 30 | 51 | 74 |
| 240 | < 1 | 12 | 29 | 50 | 72 |
| 250 | < 1 | 12 | 29 | 49 | 71 |
| 260 | < 1 | 12 | 28 | 48 | 69 |
| 270 | < 1 | 12 | 28 | 47 | 67 |
| 280 | < 1 | 12 | 28 | 46 | 66 |
| 290 | < 1 | 11 | 27 | 45 | 65 |
| 300 | < 1 | 11 | 27 | 44 | 63 |
| 310 | < 1 | 11 | 26 | 43 | 62 |
| 90 | < 1 | 2 | 18 | 40 | 65 |
| 100 | < 1 | 3 | 19 | 40 | 63 |
| 110 | < 1 | 4 | 19 | 39 | 61 |
| 120 | < 1 | 5 | 19 | 38 | 59 |
| 130 | < 1 | 5 | 19 | 37 | 57 |
| 140 | < 1 | 5 | 19 | 36 | 55 |
| 150 | < 1 | 6 | 18 | 35 | 53 |
| 160 | < 1 | 6 | 18 | 34 | 51 |
| 170 | < 1 | 6 | 18 | 33 | 50 |
| 180 | < 1 | 6 | 17 | 32 | 48 |
| 190 | < 1 | 5 | 17 | 31 | 46 |
| 200 | < 1 | 5 | 16 | 30 | 45 |
| 210 | < 1 | 5 | 16 | 29 | 44 |
| 220 | < 1 | 5 | 15 | 28 | 42 |
| 230 | < 1 | 5 | 15 | 27 | 41 |
| 240 | < 1 | 5 | 14 | 26 | 40 |
| 250 | < 1 | 4 | 14 | 26 | 38 |
| 260 | < 1 | 4 | 13 | 25 | 37 |
How Does Age Affect Bench Dips Strength?
How Bench Dips standards change across different age groups. Values represent a 1RM in lbs.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 5 | 23 | 47 | 73 |
| 20 | < 1 | 9 | 31 | 58 | 88 |
| 25 | < 1 | 10 | 32 | 60 | 91 |
| 30 | < 1 | 10 | 32 | 60 | 91 |
| 35 | < 1 | 10 | 32 | 60 | 91 |
| 40 | < 1 | 10 | 32 | 60 | 91 |
| 45 | < 1 | 8 | 29 | 55 | 85 |
| 50 | < 1 | 6 | 25 | 50 | 78 |
| 55 | < 1 | 4 | 21 | 44 | 70 |
| 60 | < 1 | 1 | 17 | 38 | 61 |
| 65 | < 1 | < 1 | 12 | 31 | 52 |
| 70 | < 1 | < 1 | 9 | 25 | 44 |
| 75 | < 1 | < 1 | 5 | 19 | 36 |
| 80 | < 1 | < 1 | 2 | 14 | 29 |
| 85 | < 1 | < 1 | < 1 | 10 | 23 |
| 90 | < 1 | < 1 | < 1 | 7 | 18 |
| 15 | < 1 | < 1 | 12 | 28 | 46 |
| 20 | < 1 | 3 | 18 | 36 | 57 |
| 25 | < 1 | 4 | 19 | 38 | 59 |
| 30 | < 1 | 4 | 19 | 38 | 59 |
| 35 | < 1 | 4 | 19 | 38 | 59 |
| 40 | < 1 | 4 | 19 | 38 | 59 |
| 45 | < 1 | 2 | 16 | 35 | 55 |
| 50 | < 1 | < 1 | 14 | 31 | 50 |
| 55 | < 1 | < 1 | 10 | 26 | 44 |
| 60 | < 1 | < 1 | 8 | 21 | 37 |
| 65 | < 1 | < 1 | 5 | 16 | 31 |
| 70 | < 1 | < 1 | 1 | 12 | 25 |
| 75 | < 1 | < 1 | < 1 | 8 | 19 |
| 80 | < 1 | < 1 | < 1 | 5 | 14 |
| 85 | < 1 | < 1 | < 1 | 1 | 10 |
| 90 | < 1 | < 1 | < 1 | < 1 | 7 |
What Do Bench Dips Strength Standards Mean?
Stronger than 5% of lifters. You are learning the movement on the Bench Dips, building the shoulder stability and pressing coordination needed to handle heavier loads safely.
Stronger than 20% of lifters. You can press with a consistent path and controlled tempo on the Bench Dips. You are progressing linearly and building the chest, shoulder, and tricep base needed for intermediate strength.
Stronger than 50% of lifters. Your Bench Dips technique is efficient under heavy loads. You use programmed variations, understand how to manage pressing fatigue, and can grind through the mid-range sticking point.
Stronger than 80% of lifters. You have optimized your Bench Dips setup for maximal force production - arch, leg drive, and grip width are dialed in. You train with periodized intensity blocks and accessory work targeting weak points.
Stronger than 95% of lifters. Your Bench Dips is at a competitive standard. You have refined every aspect of the lift through years of structured peaking and can produce maximal force with technical precision.
How to Progress Your Bench Dips
Tier-specific training recommendations to move your Bench Dips to the next level.
- Train the Bench Dips 2-3x per week to build pressing strength and shoulder stability.
- Use linear progression: add 2.5-5 lbs per session.
- Practice controlled eccentrics (3-second lowering) to build tendon strength.
- Keep working sets at RPE 6-7 to accumulate quality volume.
- Add a pressing variation (close-grip, incline, or paused) for weak-point development.
- Increase frequency to 2-3 sessions per week with varied rep ranges.
- Program most sets at RPE 7-8 with one heavy session including RPE 9 work.
- Build tricep and shoulder accessory volume to support the Bench Dips.
- Run 4-6 week blocks with planned volume and intensity progression.
- Use RPE 8-9 for competition-style sets, RPE 7 for volume backoffs.
- Target your sticking point with specific accessory work (board press, pin press, bands).
- Manage total weekly pressing volume (12-20 sets) across all push movements.
- Peak with structured 8-12 week cycles targeting a competition or max attempt.
- Refine your setup: arch, leg drive, grip width, and bar path for maximal efficiency.
- Use the RPE chart for precise percentage work during peaking phases.
- Test your Bench Dips under competition-style commands and judging.
How to Perform Bench Dips
- Start by sitting on the edge of a bench with your hands gripping the edge, fingers pointing forward.
- Extend your legs out in front of you, knees slightly bent, and place your heels on the ground.
- Lift your body off the bench, supporting yourself with your arms.
- Lower your body by bending your elbows to about a 90-degree angle, keeping your back close to the bench.
- Push through your palms to raise your body back to the starting position.
- Repeat for the desired number of repetitions.
Tips for Bench Dips
- Keep your back close to the bench to avoid shoulder strain.
- Do not lock your elbows at the top of the movement.
- Ensure a controlled movement to maximize engagement of the triceps.
- For added difficulty, place your feet on an elevated surface.
Where Do These Bench Dips Standards Come From?
These Bench Dips standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.
Last Updated: March 30, 2026
Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.
Is Your Bench Dips Good for Your Weight?
Strength standards help you objectively measure your Bench Dips performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:
- Find your bodyweight in the left column of the table above.
- Look across the row to find which strength level your 1RM falls into.
- Use the age tab to see how your strength compares within your age group.
- Switch between Male and Female standards using the toggle - each has its own dataset.
If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Bench Dips 185 lbs for 5 reps, the calculator will estimate your max.
These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.