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Reverse Grip Bench Press Standards (lb)

Reverse grip bench press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our reverse grip bench press standards are new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

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Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Reverse Grip Bench Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 35 x0.32 73 x0.66 128 x1.16 198 x1.8 278 x2.53
120 43 x0.36 84 x0.7 142 x1.18 215 x1.8 299 x2.5
130 51 x0.39 95 x0.73 156 x1.2 233 x1.79 320 x2.46
140 58 x0.42 105 x0.75 170 x1.21 249 x1.78 339 x2.42
150 66 x0.44 116 x0.77 183 x1.22 265 x1.76 357 x2.38
160 74 x0.46 126 x0.79 195 x1.22 280 x1.75 375 x2.34
170 82 x0.48 136 x0.8 208 x1.22 295 x1.73 392 x2.3
180 89 x0.49 146 x0.81 220 x1.22 309 x1.72 408 x2.27
190 96 x0.51 155 x0.82 231 x1.22 323 x1.7 424 x2.23
200 104 x0.52 164 x0.82 242 x1.21 336 x1.68 439 x2.2
210 111 x0.53 173 x0.83 253 x1.21 349 x1.66 454 x2.16
220 118 x0.54 182 x0.83 264 x1.2 361 x1.64 468 x2.13
230 125 x0.54 191 x0.83 275 x1.19 373 x1.62 482 x2.1
240 132 x0.55 199 x0.83 285 x1.19 385 x1.61 495 x2.06
250 139 x0.56 208 x0.83 295 x1.18 397 x1.59 508 x2.03
260 146 x0.56 216 x0.83 304 x1.17 408 x1.57 521 x2
270 152 x0.56 224 x0.83 314 x1.16 419 x1.55 534 x1.98
280 159 x0.57 232 x0.83 323 x1.15 430 x1.53 546 x1.95
290 165 x0.57 239 x0.83 332 x1.15 440 x1.52 557 x1.92
300 171 x0.57 247 x0.82 341 x1.14 450 x1.5 569 x1.9
310 177 x0.57 254 x0.82 350 x1.13 460 x1.49 580 x1.87
All 81 141 221 319 429

These male standards were last updated 4 days ago and are based on 1,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Female Reverse Grip Bench Press Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 14 x0.16 31 x0.34 55 x0.61 87 x0.97 124 x1.37
100 17 x0.17 35 x0.35 61 x0.61 94 x0.94 132 x1.32
110 20 x0.18 40 x0.36 67 x0.61 101 x0.92 141 x1.28
120 23 x0.19 44 x0.37 72 x0.6 108 x0.9 148 x1.24
130 26 x0.2 48 x0.37 77 x0.6 114 x0.88 156 x1.2
140 29 x0.21 52 x0.37 82 x0.59 120 x0.86 162 x1.16
150 32 x0.21 55 x0.37 87 x0.58 126 x0.84 169 x1.13
160 35 x0.22 59 x0.37 91 x0.57 131 x0.82 175 x1.1
170 37 x0.22 62 x0.37 96 x0.56 136 x0.8 181 x1.07
180 40 x0.22 66 x0.37 100 x0.56 141 x0.78 187 x1.04
190 42 x0.22 69 x0.36 104 x0.55 146 x0.77 192 x1.01
200 45 x0.22 72 x0.36 108 x0.54 150 x0.75 198 x0.99
210 47 x0.23 75 x0.36 112 x0.53 155 x0.74 203 x0.97
220 50 x0.23 78 x0.36 115 x0.52 159 x0.72 208 x0.94
230 52 x0.23 81 x0.35 119 x0.52 163 x0.71 213 x0.92
240 54 x0.23 84 x0.35 122 x0.51 167 x0.7 217 x0.9
250 57 x0.23 87 x0.35 126 x0.5 171 x0.69 222 x0.89
260 59 x0.23 90 x0.34 129 x0.5 175 x0.67 226 x0.87
All 28 52 85 126 172

These female standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

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What do the strength standards mean?

Beginner
Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice
Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate
Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced
Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite
Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

More Exercises

Barbell

Bench Press 12,729,000 lifts Squat 7,345,000 lifts Deadlift 7,438,000 lifts Shoulder Press 1,844,000 lifts Military Press 289,000 lifts Barbell Curl 878,000 lifts Incline Bench Press 420,000 lifts Front Squat 622,000 lifts Bent Over Row 579,000 lifts Sumo Deadlift 152,000 lifts Hex Bar Deadlift 305,000 lifts Romanian Deadlift 178,000 lifts EZ Bar Curl 52,000 lifts Close Grip Bench Press 78,000 lifts Hip Thrust 178,000 lifts Floor Press 41,000 lifts Seated Shoulder Press 40,000 lifts Stiff Legged Deadlift 42,000 lifts Barbell Shrug 105,000 lifts Wrist Curl 36,000 lifts Pendlay Row 79,000 lifts Box Squat 48,000 lifts Rack Pull 65,000 lifts Lying Tricep Extension 64,000 lifts Decline Bench Press 94,000 lifts Tricep Extension 70,000 lifts T-Bar Row 73,000 lifts Bulgarian Split Squat 36,000 lifts Zercher Squat 38,000 lifts Barbell Lunge 37,000 lifts Good Morning 51,000 lifts Upright Row 70,000 lifts Preacher Curl 67,000 lifts Reverse Barbell Curl 23,000 lifts Reverse Grip Bench Press 29,000 lifts Split Squat 29,000 lifts Landmine Squat 28,000 lifts Reverse Wrist Curl 28,000 lifts

Bodyweight

Push Ups 511,000 lifts Pull Ups 1,032,000 lifts Dips 412,000 lifts Chin Ups 236,000 lifts Bodyweight Squat 44,000 lifts Diamond Pushups 6,000 lifts One Arm Push Ups 17,000 lifts Single Leg Squat 21,000 lifts Sit Ups 59,000 lifts Burpees 13,000 lifts Lunge 9,000 lifts Muscle Ups 56,000 lifts One Arm Pull Ups 5,000 lifts Handstand Push Ups 13,000 lifts Inverted Row 2,000 lifts Crunches 33,000 lifts Toes To Bar 2,000 lifts Glute Bridge 2,000 lifts Russian Twist 2,000 lifts Neutral Grip Pull Ups 4,000 lifts Lying Leg Raise 1,000 lifts Back Extension 2,000 lifts Hanging Leg Raise 3,000 lifts Glute Ham Raise 876 lifts

Olympic

Power Clean 464,000 lifts Clean and Jerk 191,000 lifts Snatch 194,000 lifts Push Press 139,000 lifts Clean 154,000 lifts Hang Clean 35,000 lifts Power Snatch 35,000 lifts Overhead Squat 44,000 lifts Clean and Press 134,000 lifts Thruster 46,000 lifts Push Jerk 42,000 lifts

Dumbbell

Dumbbell Curl 716,000 lifts Dumbbell Bench Press 935,000 lifts Dumbbell Shoulder Press 456,000 lifts Dumbbell Row 199,000 lifts Incline Dumbbell Bench Press 252,000 lifts Dumbbell Hammer Curl 82,000 lifts Dumbbell Lateral Raise 205,000 lifts Dumbbell Floor Press 29,000 lifts Goblet Squat 60,000 lifts Dumbbell Lunge 71,000 lifts Dumbbell Romanian Deadlift 31,000 lifts Dumbbell Bulgarian Split Squat 46,000 lifts Dumbbell Pullover 33,000 lifts Dumbbell Tricep Extension 68,000 lifts Dumbbell Shrug 81,000 lifts Arnold Press 44,000 lifts Dumbbell Fly 79,000 lifts Dumbbell Front Raise 61,000 lifts Incline Dumbbell Curl 37,000 lifts Dumbbell Concentration Curl 56,000 lifts Dumbbell Tricep Kickback 27,000 lifts Lying Dumbbell Tricep Extension 41,000 lifts Decline Dumbbell Bench Press 29,000 lifts Incline Dumbbell Fly 42,000 lifts Chest Supported Dumbbell Row 24,000 lifts Dumbbell Reverse Fly 29,000 lifts

Machine

Sled Leg Press 428,000 lifts Leg Extension 152,000 lifts Chest Press 111,000 lifts Horizontal Leg Press 233,000 lifts Pec Deck Fly 53,000 lifts Lying Leg Curl 65,000 lifts Calf Raise 95,000 lifts Machine Shoulder Press 62,000 lifts Seated Leg Curl 75,000 lifts Seated Calf Raise 37,000 lifts Vertical Leg Press 96,000 lifts Hack Squat 47,000 lifts Hip Adduction 33,000 lifts Hip Abduction 37,000 lifts

Cable

Lat Pulldown 308,000 lifts Seated Cable Row 82,000 lifts Tricep Rope Pushdown 83,000 lifts Tricep Pushdown 111,000 lifts Face Pull 40,000 lifts Cable Curl 28,000 lifts Cable Fly 38,000 lifts Cable Lateral Raise 24,000 lifts One Arm Cable Curl 23,000 lifts Cable Pull Through 24,000 lifts Cable Crunch 25,000 lifts + More Exercises

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Exercise Comparisons

Compare reverse grip bench press versus one of the following exercises:

Bench Press Squat Deadlift Shoulder Press Military Press Barbell Curl Incline Bench Press Front Squat Bent Over Row Sumo Deadlift Hex Bar Deadlift Romanian Deadlift EZ Bar Curl Close Grip Bench Press Hip Thrust Floor Press Seated Shoulder Press Stiff Legged Deadlift Barbell Shrug Wrist Curl Pendlay Row Box Squat Rack Pull Lying Tricep Extension Decline Bench Press Tricep Extension T-Bar Row Bulgarian Split Squat Zercher Squat Barbell Lunge Good Morning Upright Row Preacher Curl Reverse Barbell Curl Split Squat Landmine Squat Reverse Wrist Curl

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