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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.

Select your gender: ♂ Male ♀ Female
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 x1.09 189 x1.72 269 x2.45
120 39 x0.32 78 x0.65 135 x1.13 208 x1.73 291 x2.43
130 47 x0.36 90 x0.69 150 x1.15 226 x1.74 313 x2.4
140 55 x0.39 101 x0.72 164 x1.17 243 x1.74 333 x2.38
150 63 x0.42 112 x0.74 178 x1.19 260 x1.73 353 x2.35
160 71 x0.44 122 x0.76 192 x1.2 276 x1.73 371 x2.32
170 79 x0.46 133 x0.78 205 x1.2 292 x1.72 390 x2.29
180 87 x0.48 143 x0.8 217 x1.21 307 x1.71 407 x2.26
190 95 x0.5 153 x0.81 230 x1.21 322 x1.69 424 x2.23
200 102 x0.51 163 x0.82 242 x1.21 336 x1.68 440 x2.2
210 110 x0.52 173 x0.82 254 x1.21 350 x1.67 456 x2.17
220 118 x0.54 182 x0.83 265 x1.21 363 x1.65 471 x2.14
230 125 x0.54 192 x0.83 276 x1.2 376 x1.64 486 x2.11
240 133 x0.55 201 x0.84 287 x1.2 389 x1.62 501 x2.09
250 140 x0.56 210 x0.84 298 x1.19 402 x1.61 515 x2.06
260 147 x0.57 219 x0.84 308 x1.19 414 x1.59 529 x2.03
270 154 x0.57 227 x0.84 319 x1.18 426 x1.58 542 x2.01
280 161 x0.58 236 x0.84 329 x1.17 437 x1.56 555 x1.98
290 168 x0.58 244 x0.84 339 x1.17 449 x1.55 568 x1.96
300 175 x0.58 252 x0.84 348 x1.16 460 x1.53 580 x1.93
310 182 x0.59 260 x0.84 358 x1.15 470 x1.52 593 x1.91
All 77 137 218 319 432

These male standards were last updated a week 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 13,342,000 lifts Squat 7,645,000 lifts Deadlift 7,719,000 lifts Shoulder Press 1,914,000 lifts Barbell Curl 916,000 lifts Military Press 321,000 lifts Bent Over Row 604,000 lifts Incline Bench Press 440,000 lifts Front Squat 645,000 lifts Hex Bar Deadlift 320,000 lifts Sumo Deadlift 165,000 lifts Hip Thrust 187,000 lifts EZ Bar Curl 60,000 lifts Romanian Deadlift 188,000 lifts Close Grip Bench Press 85,000 lifts Barbell Shrug 109,000 lifts Lying Tricep Extension 67,000 lifts Seated Shoulder Press 44,000 lifts Pendlay Row 82,000 lifts Stiff Legged Deadlift 44,000 lifts Floor Press 45,000 lifts Decline Bench Press 97,000 lifts Rack Pull 68,000 lifts Barbell Lunge 40,000 lifts Tricep Extension 73,000 lifts Good Morning 54,000 lifts Split Squat 30,000 lifts T-Bar Row 75,000 lifts Preacher Curl 69,000 lifts Box Squat 51,000 lifts Bulgarian Split Squat 38,000 lifts Zercher Squat 41,000 lifts Reverse Barbell Curl 24,000 lifts Upright Row 72,000 lifts Landmine Squat 29,000 lifts Reverse Wrist Curl 28,000 lifts Wrist Curl 37,000 lifts Reverse Grip Bench Press 29,000 lifts

Bodyweight

Pull Ups 1,096,000 lifts Push Ups 564,000 lifts Dips 433,000 lifts Chin Ups 256,000 lifts Bodyweight Squat 54,000 lifts Muscle Ups 59,000 lifts Handstand Push Ups 16,000 lifts Sit Ups 64,000 lifts Single Leg Squat 25,000 lifts Diamond Pushups 10,000 lifts Neutral Grip Pull Ups 5,000 lifts One Arm Pull Ups 7,000 lifts One Arm Push Ups 20,000 lifts Burpees 15,000 lifts Inverted Row 3,000 lifts Crunches 36,000 lifts Glute Bridge 3,000 lifts Russian Twist 3,000 lifts Back Extension 3,000 lifts Lunge 11,000 lifts Hanging Leg Raise 4,000 lifts Toes To Bar 2,000 lifts Lying Leg Raise 2,000 lifts Glute Ham Raise 1,000 lifts

Olympic

Power Clean 475,000 lifts Clean and Jerk 196,000 lifts Snatch 199,000 lifts Push Press 144,000 lifts Hang Clean 38,000 lifts Clean and Press 136,000 lifts Clean 158,000 lifts Overhead Squat 46,000 lifts Push Jerk 42,000 lifts Power Snatch 36,000 lifts Thruster 47,000 lifts

Dumbbell

Dumbbell Bench Press 985,000 lifts Dumbbell Curl 781,000 lifts Dumbbell Shoulder Press 485,000 lifts Incline Dumbbell Bench Press 265,000 lifts Dumbbell Row 213,000 lifts Dumbbell Lateral Raise 214,000 lifts Dumbbell Tricep Extension 74,000 lifts Goblet Squat 68,000 lifts Dumbbell Hammer Curl 90,000 lifts Dumbbell Lunge 76,000 lifts Dumbbell Bulgarian Split Squat 52,000 lifts Dumbbell Shrug 85,000 lifts Dumbbell Floor Press 34,000 lifts Dumbbell Fly 85,000 lifts Dumbbell Concentration Curl 59,000 lifts Dumbbell Romanian Deadlift 35,000 lifts Dumbbell Front Raise 64,000 lifts Dumbbell Reverse Fly 30,000 lifts Arnold Press 48,000 lifts Dumbbell Tricep Kickback 29,000 lifts Dumbbell Pullover 35,000 lifts Chest Supported Dumbbell Row 25,000 lifts Incline Dumbbell Curl 38,000 lifts Lying Dumbbell Tricep Extension 43,000 lifts Incline Dumbbell Fly 43,000 lifts Decline Dumbbell Bench Press 30,000 lifts

Machine

Sled Leg Press 438,000 lifts Chest Press 116,000 lifts Leg Extension 156,000 lifts Horizontal Leg Press 236,000 lifts Calf Raise 98,000 lifts Pec Deck Fly 54,000 lifts Machine Shoulder Press 63,000 lifts Seated Leg Curl 76,000 lifts Lying Leg Curl 67,000 lifts Hack Squat 48,000 lifts Vertical Leg Press 97,000 lifts Seated Calf Raise 38,000 lifts Hip Abduction 38,000 lifts Hip Adduction 34,000 lifts

Cable

Lat Pulldown 316,000 lifts Tricep Pushdown 114,000 lifts Seated Cable Row 85,000 lifts Tricep Rope Pushdown 85,000 lifts Cable Fly 39,000 lifts Face Pull 40,000 lifts Cable Lateral Raise 25,000 lifts Cable Curl 29,000 lifts Cable Crunch 26,000 lifts Cable Pull Through 24,000 lifts One Arm Cable Curl 23,000 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 Barbell Curl Military Press Bent Over Row Incline Bench Press Front Squat Hex Bar Deadlift Sumo Deadlift Hip Thrust EZ Bar Curl Romanian Deadlift Close Grip Bench Press Barbell Shrug Lying Tricep Extension Seated Shoulder Press Pendlay Row Stiff Legged Deadlift Floor Press Decline Bench Press Rack Pull Barbell Lunge Tricep Extension Good Morning Split Squat T-Bar Row Preacher Curl Box Squat Bulgarian Split Squat Zercher Squat Reverse Barbell Curl Upright Row Landmine Squat Reverse Wrist Curl Wrist Curl

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