Strength Standards

Weighted Dip Standards

Weighted dip strength is the foundation of advanced pressing in calisthenics. Strong weighted dips indicate the pushing power needed for muscle-ups, handstand push-ups, and planche progressions.

Weighted Dip Standards

Beginner
+15-35 lb10-20% BW

Starting weighted work. Focus on form and control.

Intermediate
+35-70 lb20-40% BW

Solid weighted foundation. Good pushing base.

Advanced
+70-110 lb40-60% BW

Strong pressing base. Ready for planche progressions.

Elite
+110 lb+60%+ BW

Exceptional pressing strength. Competition level.

Standards by Bodyweight

Weighted dip standards scaled to different bodyweights. These are for 5-rep max performance.

BodyweightBeginnerIntermediateAdvancedElite
150 lb (68 kg)+15-30 lb+30-60 lb+60-90 lb+90 lb+
175 lb (79 kg)+18-35 lb+35-70 lb+70-105 lb+105 lb+
200 lb (91 kg)+20-40 lb+40-80 lb+80-120 lb+120 lb+
225 lb (102 kg)+23-45 lb+45-90 lb+90-135 lb+135 lb+

Skill Correlations

Your weighted dip strength indicates readiness for these pressing skills:

Tuck Planche

Entry point for planche training

+40% BW (5 reps)

Advanced Tuck Planche

Progressing through planche

+55% BW (5 reps)

Straddle Planche

Strong pressing base needed

+70% BW (5 reps)

HSPU

Correlates with wall HSPU ability

+50% BW dips

How to Improve Your Weighted Dips

Full ROM

Go deep - shoulders below elbows on every rep

Progressive Overload

Add 2.5-5 lb every 1-2 weeks when hitting targets

Pause Reps

Add 2-second pauses at the bottom for strength gains

Frequency

Train weighted dips 2x per week, allow adequate recovery

Calculate Your Skill Readiness

Use our calculators to get a detailed analysis of your pressing strength and planche readiness.

Frequently Asked Questions

Adding +70% of your bodyweight for reps is elite level. +40-50% puts you in the advanced category. For a 180 lb person, +70-90 lb for 5 reps is advanced, while +125 lb+ is elite.
Yes and no. Weighted dips build general pressing strength, but planche requires straight-arm strength which is trained differently. Strong weighted dips (+60% BW) indicate you have the pressing base, but you still need planche-specific training like planche leans and pseudo planche push-ups.
Start adding weight once you can do 15+ strict bodyweight dips with full range of motion. Begin with +10-20 lb and focus on maintaining perfect form through the entire range.
Yes, when performed correctly. Use a dip belt (not a weight vest for heavy loads), maintain controlled tempo, and go through full range of motion. Shoulder injuries typically come from too much weight too soon or bouncing out of the bottom.
A weighted dip with +50% bodyweight roughly equates to a 1.1-1.2x bodyweight bench press in terms of pressing strength. However, dips also require more stabilization and engage more muscle groups.

Related Standards

Turn This Into a Planche Program

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