Bench Dips Strength Standards for Men and Women
Discover how your Bench Dips performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Bench Dips Strength Level
Calculate Your Bench Dips Strength
Bench Dips Rep Standards
Compare your Bench Dips performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | 10 |
| Intermediate | 32 |
| Advanced | 60 |
| Elite | 91 |
Bench Dips Standards by Bodyweight
Find the Bench Dips strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | 8 | 32 | 63 | 99 |
| 120 lbs | < 1 | 9 | 32 | 63 | 97 |
| 130 lbs | < 1 | 10 | 33 | 62 | 95 |
| 140 lbs | < 1 | 11 | 33 | 61 | 93 |
| 150 lbs | < 1 | 11 | 33 | 60 | 90 |
| 160 lbs | < 1 | 12 | 33 | 59 | 88 |
| 170 lbs | < 1 | 12 | 33 | 58 | 86 |
| 180 lbs | < 1 | 13 | 33 | 57 | 84 |
| 190 lbs | < 1 | 13 | 33 | 56 | 82 |
| 200 lbs | < 1 | 13 | 32 | 55 | 80 |
| 210 lbs | < 1 | 13 | 32 | 54 | 78 |
| 220 lbs | < 1 | 13 | 31 | 53 | 76 |
| 230 lbs | < 1 | 13 | 31 | 52 | 75 |
| 240 lbs | < 1 | 13 | 30 | 51 | 73 |
| 250 lbs | < 1 | 13 | 30 | 50 | 72 |
| 260 lbs | < 1 | 13 | 29 | 49 | 70 |
| 270 lbs | < 1 | 13 | 29 | 48 | 68 |
| 280 lbs | < 1 | 13 | 29 | 47 | 67 |
| 290 lbs | < 1 | 12 | 28 | 46 | 66 |
| 300 lbs | < 1 | 12 | 28 | 45 | 64 |
| 310 lbs | < 1 | 12 | 27 | 44 | 63 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | 3 | 19 | 41 | 66 |
| 100 lbs | < 1 | 4 | 20 | 41 | 64 |
| 110 lbs | < 1 | 5 | 20 | 40 | 62 |
| 120 lbs | < 1 | 6 | 20 | 39 | 60 |
| 130 lbs | < 1 | 6 | 20 | 38 | 58 |
| 140 lbs | < 1 | 6 | 20 | 37 | 56 |
| 150 lbs | < 1 | 7 | 19 | 36 | 54 |
| 160 lbs | < 1 | 7 | 19 | 35 | 52 |
| 170 lbs | < 1 | 7 | 19 | 34 | 51 |
| 180 lbs | < 1 | 7 | 18 | 33 | 49 |
| 190 lbs | < 1 | 6 | 18 | 32 | 47 |
| 200 lbs | < 1 | 6 | 17 | 31 | 46 |
| 210 lbs | < 1 | 6 | 17 | 30 | 45 |
| 220 lbs | < 1 | 6 | 16 | 29 | 43 |
| 230 lbs | < 1 | 6 | 16 | 28 | 42 |
| 240 lbs | < 1 | 6 | 15 | 27 | 41 |
| 250 lbs | < 1 | 5 | 15 | 27 | 39 |
| 260 lbs | < 1 | 5 | 14 | 26 | 38 |
Bench Dips Standards by Age
Discover how Bench Dips strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 6 | 24 | 48 | 74 |
| 20 | < 1 | 10 | 32 | 59 | 89 |
| 25 | < 1 | 11 | 33 | 61 | 92 |
| 30 | < 1 | 11 | 33 | 61 | 92 |
| 35 | < 1 | 11 | 33 | 61 | 92 |
| 40 | < 1 | 11 | 33 | 61 | 92 |
| 45 | < 1 | 9 | 30 | 56 | 86 |
| 50 | < 1 | 7 | 26 | 51 | 79 |
| 55 | < 1 | 5 | 22 | 45 | 71 |
| 60 | < 1 | 2 | 18 | 39 | 62 |
| 65 | < 1 | < 1 | 13 | 32 | 53 |
| 70 | < 1 | < 1 | 10 | 26 | 45 |
| 75 | < 1 | < 1 | 6 | 20 | 37 |
| 80 | < 1 | < 1 | 3 | 15 | 30 |
| 85 | < 1 | < 1 | < 1 | 11 | 24 |
| 90 | < 1 | < 1 | < 1 | 8 | 19 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 13 | 29 | 47 |
| 20 | < 1 | 4 | 19 | 37 | 58 |
| 25 | < 1 | 5 | 20 | 39 | 60 |
| 30 | < 1 | 5 | 20 | 39 | 60 |
| 35 | < 1 | 5 | 20 | 39 | 60 |
| 40 | < 1 | 5 | 20 | 39 | 60 |
| 45 | < 1 | 3 | 17 | 36 | 56 |
| 50 | < 1 | < 1 | 15 | 32 | 51 |
| 55 | < 1 | < 1 | 11 | 27 | 45 |
| 60 | < 1 | < 1 | 9 | 22 | 38 |
| 65 | < 1 | < 1 | 6 | 17 | 32 |
| 70 | < 1 | < 1 | 2 | 13 | 26 |
| 75 | < 1 | < 1 | < 1 | 9 | 20 |
| 80 | < 1 | < 1 | < 1 | 6 | 15 |
| 85 | < 1 | < 1 | < 1 | 2 | 11 |
| 90 | < 1 | < 1 | < 1 | < 1 | 8 |
Bench Dips Overview
Bench Dips are a bodyweight exercise targeting the triceps, shoulders, and chest by using a bench or elevated surface to dip the body downward and upward.
Muscles Worked
Equipment Needed
Bench
How To Perform the 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.
Want to perfect your form? Check out our detailed guide on Bench Dips for proper technique and tips.
Pro 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.
Bench Dips Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Bench Dips?
Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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