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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 40 x0.36 64 x0.58 95 x0.87 133 x1.21 175 x1.59
120 48 x0.4 74 x0.61 107 x0.89 147 x1.22 190 x1.59
130 55 x0.43 83 x0.64 119 x0.91 160 x1.23 206 x1.58
140 63 x0.45 93 x0.66 130 x0.93 173 x1.24 220 x1.57
150 71 x0.47 102 x0.68 140 x0.94 185 x1.24 234 x1.56
160 78 x0.49 111 x0.69 151 x0.94 197 x1.23 247 x1.55
170 85 x0.5 119 x0.7 161 x0.95 209 x1.23 260 x1.53
180 93 x0.51 128 x0.71 171 x0.95 220 x1.22 273 x1.52
190 100 x0.52 136 x0.72 180 x0.95 231 x1.22 285 x1.5
200 107 x0.53 144 x0.72 190 x0.95 242 x1.21 297 x1.48
210 114 x0.54 152 x0.73 199 x0.95 252 x1.2 308 x1.47
220 120 x0.55 160 x0.73 208 x0.94 262 x1.19 319 x1.45
230 127 x0.55 168 x0.73 217 x0.94 272 x1.18 330 x1.43
240 133 x0.56 175 x0.73 225 x0.94 281 x1.17 340 x1.42
250 140 x0.56 182 x0.73 233 x0.93 290 x1.16 350 x1.4
260 146 x0.56 190 x0.73 241 x0.93 299 x1.15 360 x1.39
270 152 x0.56 197 x0.73 249 x0.92 308 x1.14 370 x1.37
280 158 x0.57 204 x0.73 257 x0.92 317 x1.13 379 x1.36
290 164 x0.57 210 x0.73 265 x0.91 325 x1.12 389 x1.34
300 170 x0.57 217 x0.72 272 x0.91 333 x1.11 398 x1.33
310 176 x0.57 224 x0.72 279 x0.9 341 x1.1 407 x1.31
All 81 119 168 225 287

These male 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.

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.

More Exercises

Barbell

Bench Press 10,548,000 lifts Squat 6,134,000 lifts Deadlift 6,209,000 lifts Shoulder Press 1,549,000 lifts Military Press 165,000 lifts Barbell Curl 764,000 lifts Incline Bench Press 313,000 lifts Bent Over Row 486,000 lifts Front Squat 518,000 lifts Hex Bar Deadlift 210,000 lifts Sumo Deadlift 70,000 lifts Hip Thrust 117,000 lifts Romanian Deadlift 128,000 lifts EZ Bar Curl 1,000 lifts Close Grip Bench Press 32,000 lifts Decline Bench Press 61,000 lifts Rack Pull 26,000 lifts Tricep Extension 42,000 lifts Seated Shoulder Press 597 lifts Pendlay Row 41,000 lifts Lying Tricep Extension 33,000 lifts Barbell Shrug 71,000 lifts Box Squat 16,000 lifts T-Bar Row 47,000 lifts Zercher Squat 7,000 lifts Floor Press 10,000 lifts Preacher Curl 24,000 lifts Barbell Lunge 8,000 lifts Bulgarian Split Squat 8,000 lifts Stiff Legged Deadlift 12,000 lifts Wrist Curl 8,000 lifts Upright Row 42,000 lifts Good Morning 24,000 lifts Split Squat 4,000 lifts Reverse Grip Bench Press 152 lifts Reverse Barbell Curl 184 lifts Reverse Wrist Curl 3,000 lifts Landmine Squat 2,000 lifts

Bodyweight

Pull Ups 878,000 lifts Push Ups 421,000 lifts Dips 353,000 lifts Chin Ups 192,000 lifts Bodyweight Squat 27,000 lifts Muscle Ups 47,000 lifts Sit Ups 48,000 lifts One Arm Push Ups 11,000 lifts Burpees 9,000 lifts Crunches 28,000 lifts Neutral Grip Pull Ups 244 lifts Handstand Push Ups 9,000 lifts Single Leg Squat 14,000 lifts One Arm Pull Ups 330 lifts Toes To Bar 142 lifts Russian Twist 162 lifts Lying Leg Raise 126 lifts Hanging Leg Raise 196 lifts Diamond Pushups 248 lifts Lunge 6,000 lifts Inverted Row 125 lifts Glute Ham Raise 98 lifts Glute Bridge 137 lifts Back Extension 139 lifts

Olympic

Power Clean 394,000 lifts Clean and Jerk 145,000 lifts Snatch 149,000 lifts Push Press 101,000 lifts Clean 116,000 lifts Overhead Squat 12,000 lifts Clean and Press 104,000 lifts Hang Clean 490 lifts Power Snatch 6,000 lifts Push Jerk 14,000 lifts Thruster 17,000 lifts

Dumbbell

Dumbbell Bench Press 704,000 lifts Dumbbell Curl 571,000 lifts Dumbbell Shoulder Press 343,000 lifts Incline Dumbbell Bench Press 170,000 lifts Dumbbell Row 144,000 lifts Dumbbell Lateral Raise 97,000 lifts Dumbbell Hammer Curl 36,000 lifts Dumbbell Tricep Extension 36,000 lifts Goblet Squat 20,000 lifts Dumbbell Fly 45,000 lifts Arnold Press 12,000 lifts Dumbbell Bulgarian Split Squat 14,000 lifts Dumbbell Shrug 48,000 lifts Dumbbell Lunge 37,000 lifts Dumbbell Front Raise 35,000 lifts Lying Dumbbell Tricep Extension 16,000 lifts Dumbbell Romanian Deadlift 493 lifts Dumbbell Tricep Kickback 267 lifts Dumbbell Concentration Curl 28,000 lifts Incline Dumbbell Curl 7,000 lifts Incline Dumbbell Fly 15,000 lifts Dumbbell Floor Press 330 lifts Dumbbell Pullover 6,000 lifts Decline Dumbbell Bench Press 4,000 lifts Chest Supported Dumbbell Row 131 lifts Dumbbell Reverse Fly 4,000 lifts

Machine

Sled Leg Press 285,000 lifts Chest Press 51,000 lifts Horizontal Leg Press 165,000 lifts Leg Extension 100,000 lifts Machine Shoulder Press 23,000 lifts Calf Raise 57,000 lifts Pec Deck Fly 16,000 lifts Vertical Leg Press 14,000 lifts Hack Squat 12,000 lifts Lying Leg Curl 31,000 lifts Seated Leg Curl 40,000 lifts Seated Calf Raise 8,000 lifts Hip Abduction 8,000 lifts Hip Adduction 5,000 lifts

Cable

Lat Pulldown 232,000 lifts Tricep Pushdown 69,000 lifts Seated Cable Row 35,000 lifts Tricep Rope Pushdown 49,000 lifts Cable Curl 362 lifts Face Pull 11,000 lifts Cable Fly 10,000 lifts Cable Lateral Raise 238 lifts Cable Pull Through 57 lifts One Arm Cable Curl 84 lifts Cable Crunch 113 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 Bent Over Row Front Squat Hex Bar Deadlift Sumo Deadlift Hip Thrust Romanian Deadlift EZ Bar Curl Close Grip Bench Press Decline Bench Press Rack Pull Tricep Extension Seated Shoulder Press Pendlay Row Lying Tricep Extension Barbell Shrug Box Squat T-Bar Row Zercher Squat Floor Press Preacher Curl Barbell Lunge Bulgarian Split Squat Stiff Legged Deadlift Wrist Curl Upright Row Good Morning Split Squat Reverse Barbell Curl Reverse Wrist Curl Landmine Squat

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