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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 31 x0.28 67 x0.61 120 x1.09 188 x1.71 268 x2.43
120 39 x0.33 79 x0.66 136 x1.13 208 x1.74 291 x2.43
130 48 x0.37 91 x0.7 152 x1.17 228 x1.75 314 x2.42
140 56 x0.4 103 x0.74 167 x1.19 246 x1.76 336 x2.4
150 65 x0.43 115 x0.77 182 x1.21 264 x1.76 357 x2.38
160 74 x0.46 126 x0.79 196 x1.23 282 x1.76 377 x2.36
170 83 x0.49 138 x0.81 210 x1.24 298 x1.75 397 x2.33
180 91 x0.51 149 x0.83 224 x1.25 315 x1.75 415 x2.31
190 100 x0.53 160 x0.84 238 x1.25 331 x1.74 434 x2.28
200 109 x0.54 171 x0.85 251 x1.25 346 x1.73 451 x2.26
210 117 x0.56 181 x0.86 263 x1.25 361 x1.72 468 x2.23
220 125 x0.57 192 x0.87 276 x1.25 375 x1.71 485 x2.2
230 134 x0.58 202 x0.88 288 x1.25 390 x1.69 501 x2.18
240 142 x0.59 212 x0.88 300 x1.25 403 x1.68 516 x2.15
250 150 x0.6 222 x0.89 312 x1.25 417 x1.67 532 x2.13
260 158 x0.61 231 x0.89 323 x1.24 430 x1.65 547 x2.1
270 166 x0.61 241 x0.89 334 x1.24 443 x1.64 561 x2.08
280 173 x0.62 250 x0.89 345 x1.23 456 x1.63 575 x2.05
290 181 x0.62 259 x0.89 356 x1.23 468 x1.61 589 x2.03
300 188 x0.63 268 x0.89 366 x1.22 480 x1.6 603 x2.01
310 196 x0.63 277 x0.89 377 x1.21 492 x1.59 616 x1.99
All 81 142 225 327 442

These male standards were last updated 4 days ago and are based on 760 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.

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

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