Reverse Grip Bench Press Standards

Measured in kg

Reverse Grip Bench Press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Reverse Grip Bench Press standards are based on 59,258 lifts by Strength Level users

Male
Female

Male

Male Reverse Grip Bench Press Standards (kg)

Weight

Strength Level	Weight
Beginner	33 kg
Novice	61 kg
Intermediate	99 kg
Advanced	146 kg
Elite	199 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.25x
Advanced	1.75x
Elite	2.50x

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

What is the average Reverse Grip Bench Press? The average Reverse Grip Bench Press weight for a male lifter is 99 kg (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 33 kg (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
50	13	30	54	86	124
55	17	35	62	96	135
60	21	41	69	105	146
65	25	46	76	114	157
70	29	52	83	122	166
75	33	57	90	130	176
80	37	62	97	138	185
85	41	67	103	146	194
90	44	72	109	153	202
95	48	77	115	160	210
100	52	82	121	167	218
105	56	87	126	174	225
110	60	91	132	180	233
115	63	96	137	186	240
120	67	100	143	192	247
125	70	105	148	198	254
130	74	109	153	204	260
135	77	113	158	210	267
140	81	117	162	215	273

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	29	52	84	124	169
20	33	60	96	142	194
25	33	61	99	146	199
30	33	61	99	146	199
35	33	61	99	146	199
40	33	61	99	146	199
45	32	58	94	138	189
50	30	54	88	130	177
55	28	50	81	120	164
60	25	46	74	110	150
65	23	42	67	99	135
70	20	37	60	89	121
75	18	33	54	79	108
80	16	30	48	71	97
85	15	27	43	64	87
90	13	24	39	57	78

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

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Female

Female Reverse Grip Bench Press Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	13 kg
Novice	24 kg
Intermediate	39 kg
Advanced	57 kg
Elite	78 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.20x
Novice	0.35x
Intermediate	0.60x
Advanced	0.85x
Elite	1.20x

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

What is the average Reverse Grip Bench Press? The average Reverse Grip Bench Press weight for a female lifter is 39 kg (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 13 kg (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
40	6	14	25	39	55
45	8	16	28	43	60
50	9	18	30	46	64
55	11	20	33	49	68
60	12	22	36	52	71
65	14	24	38	55	75
70	15	26	40	58	78
75	16	28	43	61	81
80	18	29	45	63	84
85	19	31	47	66	87
90	20	33	49	68	89
95	21	34	51	70	92
100	23	36	52	72	94
105	24	37	54	74	97
110	25	39	56	76	99
115	26	40	58	78	101
120	27	41	59	80	103

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	20	33	49	66
20	13	23	38	56	76
25	13	24	39	57	78
30	13	24	39	57	78
35	13	24	39	57	78
40	13	24	39	57	78
45	12	22	37	54	74
50	11	21	34	51	69
55	11	20	32	47	64
60	10	18	29	43	59
65	9	16	26	39	53
70	8	14	23	35	47
75	7	13	21	31	42
80	6	12	19	28	38
85	6	10	17	25	34
90	5	9	15	22	31

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

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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.

Other Languages

Reverse Grip Bench Press (EN)
Bankdrücken im Untergriff (DE)
Press en banco con agarre invertido (ES)
Développé couché prise inversée (FR)
Wyciskanie sztangi podchwytem (PL)
Panca piana con Presa inversa (IT)
Supino de pega invertida (PT)

BW	Beg.	Nov.	Int.	Adv.	Elite
50	13	30	54	86	124
55	17	35	62	96	135
60	21	41	69	105	146
65	25	46	76	114	157
70	29	52	83	122	166
75	33	57	90	130	176
80	37	62	97	138	185
85	41	67	103	146	194
90	44	72	109	153	202
95	48	77	115	160	210
100	52	82	121	167	218
105	56	87	126	174	225
110	60	91	132	180	233
115	63	96	137	186	240
120	67	100	143	192	247
125	70	105	148	198	254
130	74	109	153	204	260
135	77	113	158	210	267
140	81	117	162	215	273

Age	Beg.	Nov.	Int.	Adv.	Elite
15	29	52	84	124	169
20	33	60	96	142	194
25	33	61	99	146	199
30	33	61	99	146	199
35	33	61	99	146	199
40	33	61	99	146	199
45	32	58	94	138	189
50	30	54	88	130	177
55	28	50	81	120	164
60	25	46	74	110	150
65	23	42	67	99	135
70	20	37	60	89	121
75	18	33	54	79	108
80	16	30	48	71	97
85	15	27	43	64	87
90	13	24	39	57	78

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
40	6	14	25	39	55
45	8	16	28	43	60
50	9	18	30	46	64
55	11	20	33	49	68
60	12	22	36	52	71
65	14	24	38	55	75
70	15	26	40	58	78
75	16	28	43	61	81
80	18	29	45	63	84
85	19	31	47	66	87
90	20	33	49	68	89
95	21	34	51	70	92
100	23	36	52	72	94
105	24	37	54	74	97
110	25	39	56	76	99
115	26	40	58	78	101
120	27	41	59	80	103

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	20	33	49	66
20	13	23	38	56	76
25	13	24	39	57	78
30	13	24	39	57	78
35	13	24	39	57	78
40	13	24	39	57	78
45	12	22	37	54	74
50	11	21	34	51	69
55	11	20	32	47	64
60	10	18	29	43	59
65	9	16	26	39	53
70	8	14	23	35	47
75	7	13	21	31	42
80	6	12	19	28	38
85	6	10	17	25	34
90	5	9	15	22	31

BW	Beg.	Nov.	Int.	Adv.	Elite
50	13	30	54	86	124
55	17	35	62	96	135
60	21	41	69	105	146
65	25	46	76	114	157
70	29	52	83	122	166
75	33	57	90	130	176
80	37	62	97	138	185
85	41	67	103	146	194
90	44	72	109	153	202
95	48	77	115	160	210
100	52	82	121	167	218
105	56	87	126	174	225
110	60	91	132	180	233
115	63	96	137	186	240
120	67	100	143	192	247
125	70	105	148	198	254
130	74	109	153	204	260
135	77	113	158	210	267
140	81	117	162	215	273

Age	Beg.	Nov.	Int.	Adv.	Elite
15	29	52	84	124	169
20	33	60	96	142	194
25	33	61	99	146	199
30	33	61	99	146	199
35	33	61	99	146	199
40	33	61	99	146	199
45	32	58	94	138	189
50	30	54	88	130	177
55	28	50	81	120	164
60	25	46	74	110	150
65	23	42	67	99	135
70	20	37	60	89	121
75	18	33	54	79	108
80	16	30	48	71	97
85	15	27	43	64	87
90	13	24	39	57	78

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
40	6	14	25	39	55
45	8	16	28	43	60
50	9	18	30	46	64
55	11	20	33	49	68
60	12	22	36	52	71
65	14	24	38	55	75
70	15	26	40	58	78
75	16	28	43	61	81
80	18	29	45	63	84
85	19	31	47	66	87
90	20	33	49	68	89
95	21	34	51	70	92
100	23	36	52	72	94
105	24	37	54	74	97
110	25	39	56	76	99
115	26	40	58	78	101
120	27	41	59	80	103

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	20	33	49	66
20	13	23	38	56	76
25	13	24	39	57	78
30	13	24	39	57	78
35	13	24	39	57	78
40	13	24	39	57	78
45	12	22	37	54	74
50	11	21	34	51	69
55	11	20	32	47	64
60	10	18	29	43	59
65	9	16	26	39	53
70	8	14	23	35	47
75	7	13	21	31	42
80	6	12	19	28	38
85	6	10	17	25	34
90	5	9	15	22	31

BW	Beg.	Nov.	Int.	Adv.	Elite
50	13	30	54	86	124
55	17	35	62	96	135
60	21	41	69	105	146
65	25	46	76	114	157
70	29	52	83	122	166
75	33	57	90	130	176
80	37	62	97	138	185
85	41	67	103	146	194
90	44	72	109	153	202
95	48	77	115	160	210
100	52	82	121	167	218
105	56	87	126	174	225
110	60	91	132	180	233
115	63	96	137	186	240
120	67	100	143	192	247
125	70	105	148	198	254
130	74	109	153	204	260
135	77	113	158	210	267
140	81	117	162	215	273

Age	Beg.	Nov.	Int.	Adv.	Elite
15	29	52	84	124	169
20	33	60	96	142	194
25	33	61	99	146	199
30	33	61	99	146	199
35	33	61	99	146	199
40	33	61	99	146	199
45	32	58	94	138	189
50	30	54	88	130	177
55	28	50	81	120	164
60	25	46	74	110	150
65	23	42	67	99	135
70	20	37	60	89	121
75	18	33	54	79	108
80	16	30	48	71	97
85	15	27	43	64	87
90	13	24	39	57	78

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
40	6	14	25	39	55
45	8	16	28	43	60
50	9	18	30	46	64
55	11	20	33	49	68
60	12	22	36	52	71
65	14	24	38	55	75
70	15	26	40	58	78
75	16	28	43	61	81
80	18	29	45	63	84
85	19	31	47	66	87
90	20	33	49	68	89
95	21	34	51	70	92
100	23	36	52	72	94
105	24	37	54	74	97
110	25	39	56	76	99
115	26	40	58	78	101
120	27	41	59	80	103

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	20	33	49	66
20	13	23	38	56	76
25	13	24	39	57	78
30	13	24	39	57	78
35	13	24	39	57	78
40	13	24	39	57	78
45	12	22	37	54	74
50	11	21	34	51	69
55	11	20	32	47	64
60	10	18	29	43	59
65	9	16	26	39	53
70	8	14	23	35	47
75	7	13	21	31	42
80	6	12	19	28	38
85	6	10	17	25	34
90	5	9	15	22	31