Measure Your Pushing Strength With Weighted Dip 1RM Calculator
The weighted dip is one of the most powerful upper body exercises for building your chest, shoulders, and triceps. But testing your true one rep max (1RM) with dips can be tricky and unsafe. That is why our Weighted Dip 1RM Calculator is the smarter way to estimate your max. By entering your bodyweight, added weight, and reps completed, you will get an accurate 1RM estimate without risking injury. After calculation, the AI Personalized Coach appears in the results area to give you personalized training tips tailored to your goals.
How to Use the Weighted Dip Calculator
Enter your bodyweight.
Add the extra weight used (dip belt, plate, or dumbbell).
Enter the number of reps completed with strict form.
Click Calculate to See your weighted dip 1RM estimate.
Expert Weighted Dip Tips
Keep your elbows tucked slightly, not flared wide, to protect the shoulders.
Lean forward slightly if targeting the chest, or stay upright for more triceps focus.
Lower under control until elbows are at 90 degrees (or just below).
Avoid adding too much weight too fast instead progress gradually.
Always warm up shoulders and triceps before heavy weighted dips.
How strong should my weighted dips be compared to my bench press?
A good rule of thumb is that your weighted dip max should be around 80-100% of your bench press 1RM. For example, if you can bench press 100 kg (220 lbs), you should be able to dip with your bodyweight plus 60-100 kg, depending on your size and leverages.
The reason the ratio is not identical is that dips and bench press stress the muscles differently. The bench press is performed on a stable surface, which allows you to move heavier loads. The weighted dip, on the other hand, requires full body stabilization, puts more demand on the shoulders and triceps, and involves a deeper stretch at the bottom of the movement.
For many lifters, the dip max will be slightly below the bench press max, while those with particularly strong triceps may find their dip strength approaches or even surpasses their bench press.
Do not worry about perfectly matching the numbers. Instead, focus on progressing both lifts over time. If your dips are much weaker than your bench, it may be a sign to strengthen your triceps and shoulder stability. If your dips are much stronger, you may benefit from building more horizontal pressing strength with bench variations.