When most people think of one rep max (1RM) testing, their minds jump to the barbell bench press, squat, or deadlift. But what about bodyweight movements? Among the most effective bodyweight strength builders is the dip—a brutal yet rewarding compound exercise that challenges your triceps, chest, and shoulders.
Knowing your 1RM for dips can be just as valuable as knowing your bench press or squat numbers. It helps you structure your workouts, track progress, and push your strength to new levels without unnecessary guesswork.
In this article, we’ll dive deep into what a dip one rep max is, how to calculate it, why dips are crucial for building upper body power, and provide you with a practical 1RM calculator to use instantly.
What is a One Rep Max (1RM) and Why It Matters
Your one rep max (1RM) is the maximum amount of weight you can lift for a single repetition with proper form. In strength training, it’s considered the “gold standard” for measuring absolute strength.
Why knowing your 1RM matters:
- Progressive overload: Helps you identify training loads (percentages of your max) to get stronger over time.
- Safety: Prevents overtraining by keeping your working weights within safe ranges.
- Program structure: Essential for strength-based routines like 5×5, Wendler’s 5/3/1, or hypertrophy plans.
Traditionally, 1RM calculations are reserved for barbell lifts. However, dips deserve a spot in this conversation because they’re one of the most underrated yet powerful upper body pushing exercises.
Dips: The Unsung Hero of Upper Body Strength
The dip is a closed kinetic chain movement (your hands are fixed on parallel bars while your body moves), making it an incredibly functional strength builder.
Muscles worked during dips:
- Chest (pectoralis major & minor) – especially the lower chest fibers.
- Triceps – arguably the best tricep-builder after heavy pressing.
- Shoulders (anterior deltoids) – stabilize and drive the push.
- Core & scapular stabilizers – to keep you upright and controlled.
Why dips are essential:
- Transfer to pressing strength – Improving your weighted dip strength often leads to a stronger bench press and overhead press.
- Joint-friendly range of motion – When performed correctly, dips build mobility and strength in the shoulders.
- Scalability – Beginners can use assistance bands, while advanced athletes can add plates using a dip belt.
- Upper-body dominance – Few exercises pack as much bang-for-buck in building raw pushing power.
If your goal is bigger arms, stronger chest, and bulletproof shoulders, mastering dips and tracking your 1RM is a no-brainer.
Understanding Weighted Dips and Bodyweight Scaling
One thing that sets dips apart from barbell lifts is that your bodyweight is part of the resistance. Unlike a barbell press where the bar itself is the load, dips require you to move your full body plus any added resistance.
Example:
- Athlete weighs 180 lbs.
- Adds a 45 lb plate using a dip belt.
- Total load = 225 lbs (bodyweight + added resistance).
This total load is what matters when calculating your dip 1RM. Without accounting for bodyweight, you’d be severely underestimating your true strength.
How to Calculate Your One Rep Max for Dips
There are two ways to calculate your dip 1RM:
1. Formula-based method
If you know how many reps you can perform with a certain load, you can estimate your 1RM using formulas like:
- Epley formula: 1RM = Weight × (1 + 0.0333 × Reps)
- Brzycki formula: 1RM = Weight × (36 ÷ (37 − Reps))
- Lombardi formula: 1RM = Weight × Reps^0.10
These formulas are generally accurate up to ~10 reps. Beyond that, fatigue skews results.
2. Use an Online Calculator
Manual calculations work, but using a dedicated 1RM calculator for dips is faster and more reliable. Just input your weight, added resistance, and the reps you achieved—and it instantly estimates your dip 1RM.
Here’s our calculator for instant use:
1 Rep Max Calculator
Example Dip One Rep Max Calculation
Let’s walk through an example:
- Athlete weighs 170 lbs.
- Adds 55 lbs with a dip belt.
- Performs 6 reps.
Using the Epley formula:
1RM = (225) × (1 + 0.0333 × 6) 1RM = 225 × 1.1998 1RM ≈ 270 lbs
So, this athlete’s dip 1RM is approximately 270 lbs (bodyweight + added resistance).
Programming Strength with Your Dip 1RM
Once you know your dip one rep max, you can train smarter by using percentages of your max to target specific goals.
Strength training zones (based on 1RM):
- 50–65% of 1RM → Muscular endurance & hypertrophy (8–15 reps).
- 70–80% of 1RM → Hypertrophy & strength (6–10 reps).
- 80–90% of 1RM → Maximal strength (3–5 reps).
- 90–100% of 1RM → Testing absolute strength (1–2 reps, advanced only).
Sample dip training program (based on 1RM):
- Day 1 (Hypertrophy focus): 4 sets of 8–10 reps @ 65–70% 1RM.
- Day 2 (Strength focus): 5 sets of 3–5 reps @ 80–85% 1RM.
- Day 3 (Accessory endurance): Bodyweight dips for max reps (2–3 sets).
By cycling through intensity levels, you’ll build muscle, endurance, and raw pushing strength simultaneously.
Safety Considerations When Testing 1RM for Dips
While dips are excellent for building strength, testing your absolute 1RM can be risky if done incorrectly.
Safety tips:
- Warm up properly with lighter bodyweight sets and mobility drills.
- Maintain shoulder integrity—avoid dipping too deep if you lack mobility.
- Add resistance gradually using a dip belt, weight vest, or chains.
- Never max out cold—build up to heavy singles over weeks, not in one rushed session.
- Listen to your body—sharp shoulder or sternum pain is a red flag.
Remember: your goal is long-term strength, not a one-time ego lift.
FAQs About One Rep Max Calculator for Dips
1. Can I estimate my dip 1RM without testing max reps? Yes. Perform a submaximal set (3–10 reps) with added resistance and use the calculator to project your 1RM.
2. Is bodyweight included in dip 1RM? Absolutely. Since your bodyweight is always part of the load, it must be included when calculating your dip 1RM.
3. How accurate are 1RM formulas for bodyweight exercises? They’re generally reliable for rep ranges between 3–10, but real-world testing may vary based on fatigue, technique, and leverages.
4. Should beginners calculate 1RM for dips? Not immediately. Beginners should first master strict form and achieve at least 10–12 bodyweight dips before worrying about max loads.
5. What’s better for chest and triceps: dips or bench press? Both have unique benefits. Dips emphasize lower chest and triceps, while the bench press is more chest-dominant. Ideally, include both in your program for balanced strength.
Dips are far more than a “bodyweight accessory.” They’re a proven powerhouse for building chest, triceps, and shoulder strength. By knowing your one rep max for dips, you gain the ability to train scientifically, track progress, and maximize results without risking injury.
Instead of guessing your strength levels, use the tool above to calculate your dip 1RM instantly. Once you have your number, structure your workouts using percentages for steady, long-term gains.
Train smart, lift heavy, and build the upper body strength you’ve always wanted!