Reverse Grip Bench Press Standards (lb)

The average Reverse Grip Bench Press is 215 lb for men and 123 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Reverse Grip Bench Press strength standards are based on 131,288 lifts by Strength Level users from 2019 to 2026. More...

Male
Female

Male

Male Reverse Grip Bench Press Standards (lb)

Weight

Strength Level	Weight
Beginner	87 lb
Novice	142 lb
Intermediate	215 lb
Advanced	304 lb
Elite	402 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.25x
Advanced	1.75x
Elite	2.25x

How much should I be able to Reverse Grip Bench Press? (lb)

What is the average Reverse Grip Bench Press? The average Reverse Grip Bench Press weight for a male lifter is 215 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Reverse Grip Bench Press? Male beginners should aim to lift 87 lb (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	34	66	110	166	229
120	43	78	126	185	251
130	52	90	141	203	272
140	62	102	156	221	293
150	71	114	170	238	313
160	80	126	185	255	332
170	89	137	198	271	350
180	98	148	212	286	368
190	107	159	225	302	385
200	116	170	238	317	402
210	125	181	250	331	419
220	134	191	263	345	434
230	143	202	275	359	450
240	151	212	286	372	465
250	159	222	298	385	479
260	168	231	309	398	494
270	176	241	320	411	508
280	184	250	331	423	521
290	192	260	342	435	534
300	200	269	352	447	547
310	207	278	362	458	560

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	74	121	184	259	343
20	84	139	210	296	391
25	87	142	215	304	402
30	87	142	215	304	402
35	87	142	215	304	402
40	87	142	215	304	402
45	82	135	204	288	381
50	77	126	191	269	356
55	71	116	176	248	328
60	65	106	161	227	300
65	59	96	146	205	271
70	53	87	131	185	244
75	47	78	117	165	219
80	42	69	105	148	196
85	38	62	94	133	176
90	34	56	85	119	158

How many sets and reps of Reverse Grip Bench Press should I do?

These are the most popular Reverse Grip Bench Press workouts done by male lifters:

3x10 15%

3x8 13%

3x1 6%

2x10 5%

4x8 5%

4x10 5%

3x6 5%

3x12 4%

3x5 4%

4x1 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	15%	52
2	3	8	13%	44
3	3	1	6%	20
4	2	10	5%	18
5	4	8	5%	17
5	4	10	5%	17
5	3	6	5%	17
8	3	12	4%	14
8	3	5	4%	14
10	4	1	3%	12

Female

Female Reverse Grip Bench Press Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	22 lb
Novice	61 lb
Intermediate	123 lb
Advanced	205 lb
Elite	304 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.50x
Intermediate	0.75x
Advanced	1.25x
Elite	2.00x

How much should I be able to Reverse Grip Bench Press? (lb)

What is the average Reverse Grip Bench Press? The average Reverse Grip Bench Press weight for a female lifter is 123 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Reverse Grip Bench Press? Female beginners should aim to lift 22 lb (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	2	17	51	101	165
100	5	25	62	117	185
110	8	32	74	133	205
120	12	40	85	148	224
130	17	47	96	162	241
140	21	55	107	176	259
150	26	63	118	190	275
160	31	71	128	203	291
170	37	78	139	216	306
180	42	86	149	229	321
190	47	93	158	241	336
200	52	101	168	253	350
210	58	108	177	264	363
220	63	115	187	275	376
230	68	122	196	286	389
240	73	129	204	297	401
250	79	136	213	307	413
260	84	143	222	317	425

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	52	105	175	259
20	22	60	120	200	296
25	22	61	123	205	304
30	22	61	123	205	304
35	22	61	123	205	304
40	22	61	123	205	304
45	21	58	116	195	288
50	20	54	109	182	269
55	18	50	100	168	248
60	17	46	92	153	227
65	15	41	83	139	205
70	14	37	75	125	185
75	12	33	67	112	166
80	11	30	60	100	148
85	10	27	54	90	133
90	9	24	48	81	119

How many sets and reps of Reverse Grip Bench Press should I do?

These are the most popular Reverse Grip Bench Press workouts done by female lifters:

4x6 31%

4x12 23%

3x12 15%

4x4 8%

2x8 8%

3x10 8%

4x8 8%

Rank	Sets	Reps	Percent	Workouts
1	4	6	31%	4
2	4	12	23%	3
3	3	12	15%	2
4	4	4	8%	1
4	2	8	8%	1
4	3	10	8%	1
4	4	8	8%	1

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Reverse Grip Bench Press strength standards

Strength Level analysed 4,248 qualifying results from 131,288 community lifts to produce our Reverse Grip Bench Press strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	131,288
Qualifying results	4,248
Male results	4,112
Female results	136
Data start	3 October 2019
Data cutoff	4 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	34	66	110	166	229
120	43	78	126	185	251
130	52	90	141	203	272
140	62	102	156	221	293
150	71	114	170	238	313
160	80	126	185	255	332
170	89	137	198	271	350
180	98	148	212	286	368
190	107	159	225	302	385
200	116	170	238	317	402
210	125	181	250	331	419
220	134	191	263	345	434
230	143	202	275	359	450
240	151	212	286	372	465
250	159	222	298	385	479
260	168	231	309	398	494
270	176	241	320	411	508
280	184	250	331	423	521
290	192	260	342	435	534
300	200	269	352	447	547
310	207	278	362	458	560

Age	Beg.	Nov.	Int.	Adv.	Elite
15	74	121	184	259	343
20	84	139	210	296	391
25	87	142	215	304	402
30	87	142	215	304	402
35	87	142	215	304	402
40	87	142	215	304	402
45	82	135	204	288	381
50	77	126	191	269	356
55	71	116	176	248	328
60	65	106	161	227	300
65	59	96	146	205	271
70	53	87	131	185	244
75	47	78	117	165	219
80	42	69	105	148	196
85	38	62	94	133	176
90	34	56	85	119	158

Rank	Sets	Reps	Percent	Workouts
1	3	10	15%	52
2	3	8	13%	44
3	3	1	6%	20
4	2	10	5%	18
5	4	8	5%	17
5	4	10	5%	17
5	3	6	5%	17
8	3	12	4%	14
8	3	5	4%	14
10	4	1	3%	12

BW	Beg.	Nov.	Int.	Adv.	Elite
90	2	17	51	101	165
100	5	25	62	117	185
110	8	32	74	133	205
120	12	40	85	148	224
130	17	47	96	162	241
140	21	55	107	176	259
150	26	63	118	190	275
160	31	71	128	203	291
170	37	78	139	216	306
180	42	86	149	229	321
190	47	93	158	241	336
200	52	101	168	253	350
210	58	108	177	264	363
220	63	115	187	275	376
230	68	122	196	286	389
240	73	129	204	297	401
250	79	136	213	307	413
260	84	143	222	317	425

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	52	105	175	259
20	22	60	120	200	296
25	22	61	123	205	304
30	22	61	123	205	304
35	22	61	123	205	304
40	22	61	123	205	304
45	21	58	116	195	288
50	20	54	109	182	269
55	18	50	100	168	248
60	17	46	92	153	227
65	15	41	83	139	205
70	14	37	75	125	185
75	12	33	67	112	166
80	11	30	60	100	148
85	10	27	54	90	133
90	9	24	48	81	119

BW	Beg.	Nov.	Int.	Adv.	Elite
110	34	66	110	166	229
120	43	78	126	185	251
130	52	90	141	203	272
140	62	102	156	221	293
150	71	114	170	238	313
160	80	126	185	255	332
170	89	137	198	271	350
180	98	148	212	286	368
190	107	159	225	302	385
200	116	170	238	317	402
210	125	181	250	331	419
220	134	191	263	345	434
230	143	202	275	359	450
240	151	212	286	372	465
250	159	222	298	385	479
260	168	231	309	398	494
270	176	241	320	411	508
280	184	250	331	423	521
290	192	260	342	435	534
300	200	269	352	447	547
310	207	278	362	458	560

Age	Beg.	Nov.	Int.	Adv.	Elite
15	74	121	184	259	343
20	84	139	210	296	391
25	87	142	215	304	402
30	87	142	215	304	402
35	87	142	215	304	402
40	87	142	215	304	402
45	82	135	204	288	381
50	77	126	191	269	356
55	71	116	176	248	328
60	65	106	161	227	300
65	59	96	146	205	271
70	53	87	131	185	244
75	47	78	117	165	219
80	42	69	105	148	196
85	38	62	94	133	176
90	34	56	85	119	158

Rank	Sets	Reps	Percent	Workouts
1	3	10	15%	52
2	3	8	13%	44
3	3	1	6%	20
4	2	10	5%	18
5	4	8	5%	17
5	4	10	5%	17
5	3	6	5%	17
8	3	12	4%	14
8	3	5	4%	14
10	4	1	3%	12

BW	Beg.	Nov.	Int.	Adv.	Elite
90	2	17	51	101	165
100	5	25	62	117	185
110	8	32	74	133	205
120	12	40	85	148	224
130	17	47	96	162	241
140	21	55	107	176	259
150	26	63	118	190	275
160	31	71	128	203	291
170	37	78	139	216	306
180	42	86	149	229	321
190	47	93	158	241	336
200	52	101	168	253	350
210	58	108	177	264	363
220	63	115	187	275	376
230	68	122	196	286	389
240	73	129	204	297	401
250	79	136	213	307	413
260	84	143	222	317	425

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	52	105	175	259
20	22	60	120	200	296
25	22	61	123	205	304
30	22	61	123	205	304
35	22	61	123	205	304
40	22	61	123	205	304
45	21	58	116	195	288
50	20	54	109	182	269
55	18	50	100	168	248
60	17	46	92	153	227
65	15	41	83	139	205
70	14	37	75	125	185
75	12	33	67	112	166
80	11	30	60	100	148
85	10	27	54	90	133
90	9	24	48	81	119

Reverse Grip Bench Press Standards (lb)

Male

Male Reverse Grip Bench Press Standards (lb)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Reverse Grip Bench Press? (lb)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Reverse Grip Bench Press should I do?

Female

Female Reverse Grip Bench Press Standards (lb)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Reverse Grip Bench Press? (lb)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Reverse Grip Bench Press should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Reverse Grip Bench Press strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	34	66	110	166	229
120	43	78	126	185	251
130	52	90	141	203	272
140	62	102	156	221	293
150	71	114	170	238	313
160	80	126	185	255	332
170	89	137	198	271	350
180	98	148	212	286	368
190	107	159	225	302	385
200	116	170	238	317	402
210	125	181	250	331	419
220	134	191	263	345	434
230	143	202	275	359	450
240	151	212	286	372	465
250	159	222	298	385	479
260	168	231	309	398	494
270	176	241	320	411	508
280	184	250	331	423	521
290	192	260	342	435	534
300	200	269	352	447	547
310	207	278	362	458	560

Age	Beg.	Nov.	Int.	Adv.	Elite
15	74	121	184	259	343
20	84	139	210	296	391
25	87	142	215	304	402
30	87	142	215	304	402
35	87	142	215	304	402
40	87	142	215	304	402
45	82	135	204	288	381
50	77	126	191	269	356
55	71	116	176	248	328
60	65	106	161	227	300
65	59	96	146	205	271
70	53	87	131	185	244
75	47	78	117	165	219
80	42	69	105	148	196
85	38	62	94	133	176
90	34	56	85	119	158

Rank	Sets	Reps	Percent	Workouts
1	3	10	15%	52
2	3	8	13%	44
3	3	1	6%	20
4	2	10	5%	18
5	4	8	5%	17
5	4	10	5%	17
5	3	6	5%	17
8	3	12	4%	14
8	3	5	4%	14
10	4	1	3%	12

BW	Beg.	Nov.	Int.	Adv.	Elite
90	2	17	51	101	165
100	5	25	62	117	185
110	8	32	74	133	205
120	12	40	85	148	224
130	17	47	96	162	241
140	21	55	107	176	259
150	26	63	118	190	275
160	31	71	128	203	291
170	37	78	139	216	306
180	42	86	149	229	321
190	47	93	158	241	336
200	52	101	168	253	350
210	58	108	177	264	363
220	63	115	187	275	376
230	68	122	196	286	389
240	73	129	204	297	401
250	79	136	213	307	413
260	84	143	222	317	425

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	52	105	175	259
20	22	60	120	200	296
25	22	61	123	205	304
30	22	61	123	205	304
35	22	61	123	205	304
40	22	61	123	205	304
45	21	58	116	195	288
50	20	54	109	182	269
55	18	50	100	168	248
60	17	46	92	153	227
65	15	41	83	139	205
70	14	37	75	125	185
75	12	33	67	112	166
80	11	30	60	100	148
85	10	27	54	90	133
90	9	24	48	81	119