Dips Strength Standards for Men and Women
Discover how your Dips performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Dips Strength Level
Calculate Your Dips Strength
Dips Rep Standards
Compare your Dips performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | 8 |
| Intermediate | 20 |
| Advanced | 34 |
| Elite | 49 |
Dips Standards by Bodyweight
Find the Dips strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | 10 | 22 | 37 | 53 |
| 120 lbs | < 1 | 11 | 23 | 37 | 53 |
| 130 lbs | < 1 | 12 | 23 | 37 | 52 |
| 140 lbs | < 1 | 12 | 23 | 37 | 51 |
| 150 lbs | < 1 | 12 | 23 | 36 | 50 |
| 160 lbs | 1 | 12 | 23 | 36 | 49 |
| 170 lbs | 1 | 13 | 23 | 35 | 48 |
| 180 lbs | 1 | 13 | 23 | 34 | 47 |
| 190 lbs | 2 | 13 | 22 | 34 | 46 |
| 200 lbs | 2 | 13 | 22 | 33 | 45 |
| 210 lbs | 2 | 13 | 22 | 32 | 44 |
| 220 lbs | 2 | 12 | 21 | 32 | 43 |
| 230 lbs | 2 | 12 | 21 | 31 | 42 |
| 240 lbs | 2 | 12 | 21 | 30 | 41 |
| 250 lbs | 2 | 12 | 20 | 30 | 40 |
| 260 lbs | 2 | 12 | 20 | 29 | 39 |
| 270 lbs | 2 | 12 | 19 | 29 | 38 |
| 280 lbs | 2 | 12 | 19 | 28 | 37 |
| 290 lbs | 2 | 11 | 19 | 27 | 36 |
| 300 lbs | 2 | 11 | 18 | 27 | 36 |
| 310 lbs | 2 | 11 | 18 | 26 | 35 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | < 1 | 13 | 25 | 39 |
| 100 lbs | < 1 | < 1 | 13 | 25 | 38 |
| 110 lbs | < 1 | 4 | 13 | 25 | 37 |
| 120 lbs | < 1 | 4 | 13 | 24 | 36 |
| 130 lbs | < 1 | 4 | 13 | 24 | 35 |
| 140 lbs | < 1 | 5 | 13 | 23 | 34 |
| 150 lbs | < 1 | 5 | 13 | 22 | 33 |
| 160 lbs | < 1 | 5 | 13 | 22 | 32 |
| 170 lbs | < 1 | 5 | 12 | 21 | 31 |
| 180 lbs | < 1 | 5 | 12 | 20 | 30 |
| 190 lbs | < 1 | 4 | 12 | 20 | 29 |
| 200 lbs | < 1 | 4 | 12 | 19 | 28 |
| 210 lbs | < 1 | 4 | 11 | 19 | 27 |
| 220 lbs | < 1 | 4 | 11 | 18 | 26 |
| 230 lbs | < 1 | 4 | 11 | 17 | 25 |
| 240 lbs | < 1 | < 1 | 10 | 17 | 24 |
| 250 lbs | < 1 | < 1 | 10 | 16 | 24 |
| 260 lbs | < 1 | < 1 | 10 | 16 | 23 |
Dips Standards by Age
Discover how Dips strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 6 | 16 | 28 | 40 |
| 20 | < 1 | 11 | 22 | 35 | 50 |
| 25 | < 1 | 11 | 23 | 37 | 52 |
| 30 | < 1 | 11 | 23 | 37 | 52 |
| 35 | < 1 | 11 | 23 | 37 | 52 |
| 40 | < 1 | 11 | 23 | 37 | 52 |
| 45 | < 1 | 10 | 20 | 34 | 48 |
| 50 | < 1 | 8 | 18 | 30 | 43 |
| 55 | < 1 | 5 | 14 | 26 | 38 |
| 60 | < 1 | < 1 | 11 | 21 | 33 |
| 65 | < 1 | < 1 | 8 | 17 | 27 |
| 70 | < 1 | < 1 | 5 | 13 | 21 |
| 75 | < 1 | < 1 | < 1 | 9 | 16 |
| 80 | < 1 | < 1 | < 1 | 6 | 12 |
| 85 | < 1 | < 1 | < 1 | < 1 | 9 |
| 90 | < 1 | < 1 | < 1 | < 1 | 6 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 8 | 18 | 29 |
| 20 | < 1 | < 1 | 12 | 24 | 37 |
| 25 | < 1 | < 1 | 13 | 25 | 38 |
| 30 | < 1 | < 1 | 13 | 25 | 38 |
| 35 | < 1 | < 1 | 13 | 25 | 38 |
| 40 | < 1 | < 1 | 13 | 25 | 38 |
| 45 | < 1 | < 1 | 12 | 23 | 35 |
| 50 | < 1 | < 1 | 10 | 20 | 31 |
| 55 | < 1 | < 1 | 7 | 16 | 27 |
| 60 | < 1 | < 1 | 4 | 13 | 22 |
| 65 | < 1 | < 1 | < 1 | 10 | 18 |
| 70 | < 1 | < 1 | < 1 | 6 | 13 |
| 75 | < 1 | < 1 | < 1 | < 1 | 10 |
| 80 | < 1 | < 1 | < 1 | < 1 | 6 |
| 85 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
Dips Overview
Dips are a bodyweight exercise that focuses on building strength in the triceps, chest, and shoulders by lowering and raising the body between parallel bars or on a bench.
Muscles Worked
Equipment Needed
Parallel Bars or Bench
How To Perform the Dips
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Want to perfect your form? Check out our detailed guide on Dips for proper technique and tips.
Pro Tips for Dips
- Keep your core engaged to maintain proper form.
- Avoid flaring your elbows out to prevent shoulder strain.
- Lower yourself in a controlled manner to maximize muscle engagement.
- If you are a beginner, start with bench dips before progressing to parallel bar dips.
Dips Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your 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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