More reps (up to 20) via + at the top right.
Weight per rep count
- 1rep100%Your set+100 kg100%
- 2reps95%+92 kg95%
- 3reps93%+87 kg93%
- 4reps90%+82 kg90%
- 5reps87%+77 kg87%
- 6reps85%+72.5 kg85%
- 7reps82%+68 kg82%
- 8reps80%+63.5 kg80%
- 9reps77%+59 kg77%
- 10reps75%+55 kg75%
- 11reps73%+51 kg73%
- 12reps70%+47 kg70%
- From 13 reps: rough estimate only
- 13reps68%+42.5 kg68%
- 14reps66%+38.5 kg66%
- 15reps64%+35 kg64%
- 16reps62%+31 kg62%
- 17reps59%+27 kg59%
- 18reps57%+23 kg57%
- 19reps55%+19 kg55%
- 20reps53%+15 kg53%
What counts as a dip in street lifting
A judged dip starts in a locked-out support on parallel bars. You lower until the shoulder passes below the elbow, then press back to full lockout. Half reps and bouncing out of the bottom do not count in competition.
For an estimate, test at that same depth. A shorter range of motion inflates your 1RM, because you moved less distance than you will on the platform.
Why bodyweight counts on dips
You are pressing your whole body, not just the plates on the belt. At 80 kg bodyweight plus 40 kg added, the load is 120 kg. The calculator estimates the 1RM from that total and subtracts bodyweight again, so the result is the weight you hang on the belt.
The number changes when your bodyweight changes, even if the belt weight stays the same. Enter your current weight.
How to make the estimate more accurate
One heavy set tells you more than many easy ones. A set of 3 to 6 reps is usually enough for planning.
- Full depth and a full lockout, without kicking from the legs.
- The same grip width you use in training and competition.
- Stop before technique falls apart. The last rep should still be clean.
- Above 12 reps the estimate gets much less reliable. Treat it as a rough direction.
How to raise your dip 1RM
The max grows when you press heavy and stay strong in the bottom. Heavy sets with added weight, slow lowers and a stable trunk do more than endless bodyweight sets.
Dip heavy once or twice a week and leave at least 48 hours between those days. A true max attempt only makes sense every few months, for example at the end of a block.
The dip in competition
FinalRep requires a controlled weighted dip with the prescribed depth and full arm extension at the top. Its official rulebook defines the detailed depth and movement criteria used by judges.
In the 1RM format you usually get three attempts. The scoresheet lists the added weight, not bodyweight plus belt. Bar width and allowed equipment can differ, so check your federation’s rulebook and test the way you will compete.
How the formulas work in detail
Dip questions
Does bodyweight count for dips?+
Yes. The calculator adds bodyweight and added weight, estimates the 1RM, and shows the belt weight again.
How deep should the test set be?+
Until the shoulder is below the elbow, then back to a full lockout. Anything shallower is usually not a valid street lifting rep.
Why is the estimated belt weight lower than I expected?+
Because a large part of the load is already your body. 40 kg added at 80 kg bodyweight is 120 kg of total load, not 40 kg.
Can I use this for ring dips?+
The formula is the same, but the number is not comparable to bar dips. Rings are less stable, so the max is usually lower. In street lifting the dip is done on bars.
How many attempts do I get in a meet?+
Usually three in the 1RM format. The heaviest valid attempt counts. This calculator does not replace an attempt. It helps you pick a sensible first weight.
Can I enter dips without added weight?+
Yes. Enter your bodyweight and 0 kg added weight. The calculator uses the completed reps to estimate a possible added load for one rep. This is a projection, not a weighted dip you have already demonstrated.
Should I include the weight of the belt and chain?+
To represent the load you actually move, you can include known belt and chain weights as well as the plates. Use the same convention when comparing results. The load credited in competition is determined by the relevant rules.
What does the blue formula range below the result mean?+
It shows the lower and higher 1RM estimates from Epley and Brzycki, each rounded to 0.5 kg. The large number above is the rounded average of the two unrounded estimates. The range is not a statistical confidence interval: your actual maximum can fall outside it.
Does the calculator account for RPE or reps in reserve (RIR)?+
No. It only knows the weight and completed reps. If you stop while several more clean reps are still possible, the estimate may be too low. Enter only reps you actually completed. The formulas are based on the repetition capacity of a set; they do not account for effort or a breakdown in technique.
Should I add up the reps from several sets?+
No. Use the weight and reps from one continuous set. Three sets of five are not a set of 15. Reps completed after a long rest or a change of weight should not be combined in the same input either.
Why does the result match my entered weight for one rep?+
For one rep, the calculator uses your entered weight as the 1RM value instead of increasing it through the formulas. A light single does not automatically become your actual maximum, however. The result is still rounded to 0.5 kg.
What do the percentages in the table mean?+
They refer to the estimated 1RM of the total load. For dips, pull-ups and muscle-ups, that includes bodyweight; for squats, it is just the bar load. The displayed weights are estimated maximum loads for each rep count, not automatically suitable weights for several training sets.