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Exercise-Specific Calculator

Weighted Dip 1RM Calculator

Calculate your weighted dip one rep max with exercise-specific tips and guidance.

Muscles Worked:Lower ChestTricepsFront Delts

Calculate Your 1RM

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Enter your weight and reps above to calculate your estimated 1RM

For best accuracy, use a weight you can lift for 3-10 reps

About 1RM Formulas

Epley Formula: Most accurate for lower rep ranges (1-6 reps). Commonly used in strength training.

Brzycki Formula: More conservative estimates. Better for higher rep ranges (6-12 reps).

Lander Formula: Middle ground between Epley and Brzycki. Good all-around accuracy.

Note: These are estimates. Your actual 1RM may vary based on factors like fatigue, technique, and training experience. Always use a spotter when testing maxes.

Form Tips

  • ✓These numbers are ADDED weight only — the load on the dip belt on top of your bodyweight
  • ✓Lean forward to bias the chest, stay upright to bias the triceps
  • ✓Lower until the upper arms are roughly parallel to the floor
  • ✓For total strength, add your bodyweight to the added load

Common Mistakes

  • ✗Going too deep and overstressing the shoulders
  • ✗Using a partial range and short locking out
  • ✗Adding weight before owning strict bodyweight dips

Form Cues

Grip: parallel bars roughly shoulder width
Torso lean: forward for chest, vertical for triceps
Depth: shoulders to about elbow height, no deeper if it hurts

Formula Accuracy

Good accuracy for added weight, but remember the estimate is added load, not total. For accuracy, treat your bodyweight plus added weight as the true system load.

Average Strength Levels

Male

Beginner15 kg
Intermediate40 kg
Advanced70 kg

Female

Beginner5 kg
Intermediate18 kg
Advanced35 kg

Frequently Asked Questions

How do I calculate my Weighted Dip 1RM?

To calculate your Weighted Dip 1RM: enter the weight you lifted and the number of reps completed. The calculator will apply the Epley, Brzycki, and Lander formulas to estimate your one rep max.

How accurate is the 1RM calculator for Weighted Dip?

Good accuracy for added weight, but remember the estimate is added load, not total. For accuracy, treat your bodyweight plus added weight as the true system load.

What muscles does Weighted Dip work?

Weighted Dip primarily targets: Lower Chest, Triceps, Front Delts.

What is a good Weighted Dip 1RM?

For men: beginner 15kg, intermediate 40kg, advanced 70kg. For women: beginner 5kg, intermediate 18kg, advanced 35kg.

Related Guides & Alternatives

Exercise guide: Tricep PushdownAlternatives for Dips

Other Exercise Calculators

Bench PressSquatDeadliftOverhead Press (Military Press)Barbell RowFront Squat

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