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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 29 x0.27 61 x0.55 105 x0.96 162 x1.47 228 x2.07
120 39 x0.32 74 x0.62 123 x1.02 183 x1.53 253 x2.11
130 49 x0.38 87 x0.67 140 x1.08 204 x1.57 277 x2.13
140 59 x0.42 101 x0.72 157 x1.12 225 x1.6 301 x2.15
150 69 x0.46 114 x0.76 173 x1.15 244 x1.63 324 x2.16
160 80 x0.5 127 x0.8 189 x1.18 264 x1.65 346 x2.16
170 90 x0.53 141 x0.83 205 x1.21 282 x1.66 367 x2.16
180 101 x0.56 154 x0.85 221 x1.23 301 x1.67 388 x2.15
190 111 x0.58 166 x0.88 236 x1.24 318 x1.68 408 x2.15
200 121 x0.61 179 x0.89 251 x1.26 336 x1.68 428 x2.14
210 132 x0.63 191 x0.91 266 x1.27 353 x1.68 447 x2.13
220 142 x0.64 204 x0.93 280 x1.27 369 x1.68 465 x2.11
230 152 x0.66 216 x0.94 294 x1.28 385 x1.67 483 x2.1
240 162 x0.67 227 x0.95 308 x1.28 401 x1.67 501 x2.09
250 172 x0.69 239 x0.96 322 x1.29 416 x1.67 518 x2.07
260 181 x0.7 251 x0.96 335 x1.29 432 x1.66 535 x2.06
270 191 x0.71 262 x0.97 348 x1.29 446 x1.65 552 x2.04
280 201 x0.72 273 x0.98 361 x1.29 461 x1.65 568 x2.03
290 210 x0.72 284 x0.98 373 x1.29 475 x1.64 583 x2.01
300 219 x0.73 295 x0.98 386 x1.29 489 x1.63 599 x2
310 228 x0.74 305 x0.99 398 x1.28 503 x1.62 614 x1.98
All 86 145 224 320 428

These male standards were last updated 22 hours ago and are based on 468 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.

What is my exact level?

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

Strength Level Calculator

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

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