A heavy deadlift can unlock new strength levels. But what happens when the average deadlift weight no longer challenges you? For some, like advanced lifters, this is well over 400lbs. For others, this may be in the 200s or 300s. Whatever the situation, it is crucial to your training that you address the strengths and weaknesses of your individual deadlift performance before continuing to add more weight to the bar. One way to do this is by exploring variations like weighted dips. This article will help you understand weighted dips strength standards and how to improve your performance.

Weighted dips are a great way to build upper body strength and target the muscles involved in the deadlift. Whether you want to improve your deadlift performance or increase your weighted dip strength, Liftoff’s workout tracker app can help you achieve your goals.

What are Weighted Dips?

Weighted dips are a hardcore variation of classic dips in which you add extra weight to increase resistance for a more intense workout. They primarily target the:

• Chest muscles

• Triceps

• Front shoulders

They offer a more significant challenge than regular dips, making them especially suitable for advanced athletes looking to achieve:

• More muscle growth 

• Strength

Adding Weight

The extra weight is often added using a weight belt with weight plates or kettlebells. Weighted dips:

• Are a great addition or progression from classic dips 

• Can also serve as an alternative to bench press, providing a different angle to work the upper body

Primary Muscles Targeted by Weighted Dips

Weighted dips primarily work the chest. The pectoralis major muscle is the large muscle on your chest. It helps you bring your arm toward your body and rotate it inward.

Secondary Muscles Targeted by Weighted Dips

Weighted dips also target the triceps and the front deltoids. The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and helps move the arm backward. The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. 

It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.

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• How Many Pull-Ups Can the Average Person Do

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Weighted Dips Strength Standards

Weighted dips help you build upper body strength, targeting the:

• Chest

• Shoulders

• Triceps

As you improve at weighted dips, you’ll also build muscle endurance that translates to better performance in other upper body pressing movements. Like other strength standards, these are typically measured by your one-rep max (1RM), the maximum amount of weight you can add for a single, clean rep. Here’s how those 1RM numbers stack up by experience level and gender.

Men’s Strength Standards (added weight)

• Beginner: −17 lbs Novice: +41 lbs Intermediate: +110 lbs Advanced: +190 lbs 

• Elite: +276 lbs 

Note: Negative values mean bodyweight dips are still being developed before adding resistance.

Women’s Strength Standards (added weight)

• Beginner: −45 lbs 

• Novice: −6 lbs 

• Intermediate: +43 lbs 

• Advanced: +98 lbs 

• Elite: +159 lbs 

Note: Negative values mean bodyweight dips are still being developed before adding resistance.

These numbers reflect how much weight you can add (beyond your bodyweight) for one strict repetition with full control and proper form.

1RM vs. Reps-Based Standards: What’s the Difference?

While 1RM tells you the maximum weight you can lift once, reps-based standards are more about your muscular endurance and training volume. Doing dips with 50 lbs for 6 reps may not tell you your true 1RM, but it gives a strong estimate using a rep max calculator. 

1RM Standards are best for measuring peak strength and tracking long-term progression in weighted dips. Rep-based estimates are:

• Safer for beginners

• Easier to incorporate into regular training

• Great for building hypertrophy

Reps Estimate

If you're not ready to test your absolute max, reps-based estimates can still give you a reliable benchmark while minimizing injury risk.

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How to Test Your Weighted Dips Strength

Before adding any external load, you must master the bodyweight dip. This means you can perform this exercise cleanly and controlled with solid form. Key components of the bodyweight dip form include:

• Keeping your shoulders down and back

• Maintaining a 45-degree angle with your elbows

• Achieving a full range of motion

If your bodyweight dips aren’t solid, adding weight too soon increases the risk of:

• Injury 

• Poor muscle activation

Gradually Add Weight to Increase Your Weighted Dips Strength

Once your bodyweight dips, feel stable and strong, begin testing your strength by incrementally adding weight. Use a dip belt or a weighted vest and increase in small steps,  around 5 to 10 pounds at a time. 

Perform single reps with each new weight, resting 2 to 3 minutes between attempts, until you reach your one-rep max (1RM), the maximum amount of weight you can lift for one clean rep.

Use Rep-Based Estimation to Gauge Your Weighted Dips Strength

Not comfortable testing an actual max yet? No problem. 

• Use submaximal sets to estimate your 1RM. 

• Select a moderate weight you can lift for 4 to 8 reps with proper form. 

• Plug those numbers into a 1RM calculator. 

This approach is safer and more beginner-friendly, yet still gives you a solid benchmark to build from.

Related Reading

• Weightlifting Standards

• Pull-Up Strength Standards

• Average Incline Dumbbell Press

3 Tips For Improving Weighted Dip Performance

1. Start Light: Progress Gradually to Avoid Injury

If you’re new to weighted dips, start with a light weight and see how your body responds. Similar to the weighted pull-up, a minimal amount of weight adds to the difficulty of the exercise very quickly. 5-10 lbs is likely all you need in the beginning. 

Full ROM for Full Results

It’s been shown that using a full range of motion is the most optimal for stimulating growth and strength improvement in the:

• Chest 

• Arm muscles

While partials have their uses, they seem to unnecessarily slip into many people’s programs who are simply trying to meet arbitrary rep goals. If mass and strength are your goals, don’t be that guy.

2. Use the Form that’s Conducive to Your Goals

For the greatest stimulus on the chest, keep your elbows slightly flared out to emphasize the chest muscles. Bringing your feet forward (in front) allows for a more horizontal position, which pumps the chest more.

Target Triceps

To target the triceps, do the exact opposite: 

• Keep your elbows closer to your body.

• Use a more vertical position, with your feet behind you.

Depress the shoulder at the beginning of every rep to avoid nagging shoulder pain from dips. 

3. Rest and Recover

Treat this exercise like any other big exercise. You’re providing a strong stimulus to the target muscles, and you’ll need to recover. You will find that this exercise taps your recovery resources even more so than the bench press. Your mileage may vary here.

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The average deadlift weight varies depending on several different factors, including:

• Sex

• Body weight

• Training experience

Men tend to lift more than women, and the heavier you are, the more you will lift. There are also significant differences based on how long you have been training. The numbers below reflect the average deadlift weights for male and female lifters of all ages who have been training for less than a year. 

The numbers are broken down by weight class as determined by the International Powerlifting Federation (IPF). The average deadlift weight for beginners is as follows:

Female Deadlift Averages by Weight Class

• Under 114 lbs.:  140 lbs. (Lifters with less than a year of training) 

• 114-123 lbs.:  150 lbs. 

• 123-132 lbs.:  170 lbs. 

• 132-148 lbs.:  185 lbs. 

• 148-165 lbs.:  205 lbs. 

• 165-181 lbs.:  225 lbs. 

• 181-198 lbs.:  245 lbs. 

• Over 198 lbs.:  275 lbs. 

Male Deadlift Averages by Weight Class

Under 132 lbs.:  260 lbs.
132-148 lbs.:  320 lbs.
148-165 lbs.:  360 lbs.
165-181 lbs.:  400 lbs.
181-198 lbs.:  440 lbs.
198-220 lbs.:  480 lbs.
220-242 lbs.:  515 lbs.
Over 242 lbs.:  550 lbs.

Why Deadlifts Matter

The deadlift is one of the three big lifts in powerlifting, along with the squat and bench press, and for good reason. The deadlift works nearly every muscle group and helps build functional strength. Increasing your deadlift can help improve your performance in other lifts and sports.

How to Improve Your Deadlift

The best way to improve your deadlift is simply to deadlift. Incorporate the deadlift and its variations into your training routine, gradually increasing the weight you lift over time. Engage with the global community on Liftoff to:

• Learn tips and tricks for improving your deadlift 

• Find new ways to stay motivated

Related Reading

• Grip Strength Standards

• Average Dumbbell Shoulder Press

• Weighted Pull-Up Standards