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 131,288 lifts by Strength Level users

Male
Female

Male

Male Reverse Grip Bench Press Standards (kg)

Weight

Strength Level	Weight
Beginner	39 kg
Novice	65 kg
Intermediate	98 kg
Advanced	138 kg
Elite	182 kg

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? (kg)

What is the average Reverse Grip Bench Press? The average Reverse Grip Bench Press weight for a male lifter is 98 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 39 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	16	30	50	75	104
55	20	36	58	85	115
60	25	42	65	94	126
65	29	48	73	103	136
70	34	54	80	111	146
75	39	60	87	119	155
80	43	65	94	127	164
85	48	71	101	135	173
90	52	76	107	143	181
95	57	82	113	150	189
100	61	87	119	157	197
105	65	92	125	164	205
110	69	97	131	170	212
115	74	102	137	177	220
120	78	107	143	183	227
125	82	112	148	189	234
130	86	116	153	195	240
135	90	121	159	201	247
140	94	125	164	207	253

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	34	55	83	117	155
20	38	63	95	134	178
25	39	65	98	138	182
30	39	65	98	138	182
35	39	65	98	138	182
40	39	65	98	138	182
45	37	61	93	130	173
50	35	57	87	122	161
55	32	53	80	113	149
60	29	48	73	103	136
65	27	44	66	93	123
70	24	39	59	84	111
75	21	35	53	75	99
80	19	32	48	67	89
85	17	28	43	60	80
90	15	25	38	54	72

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

Calculate Your Strength Level

Female

Female Reverse Grip Bench Press Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	10 kg
Novice	28 kg
Intermediate	56 kg
Advanced	93 kg
Elite	138 kg

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? (kg)

What is the average Reverse Grip Bench Press? The average Reverse Grip Bench Press weight for a female lifter is 56 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 10 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	1	7	22	44	73
45	2	11	28	53	83
50	4	15	34	60	93
55	6	18	39	68	102
60	8	22	45	75	111
65	10	26	50	82	120
70	13	30	56	89	128
75	15	34	61	95	136
80	18	38	66	102	143
85	21	41	71	108	151
90	23	45	76	114	158
95	26	49	80	120	164
100	29	52	85	125	171
105	31	56	89	131	177
110	34	59	94	136	183
115	37	63	98	141	189
120	39	66	102	146	195

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	9	24	48	79	117
20	10	27	54	91	134
25	10	28	56	93	138
30	10	28	56	93	138
35	10	28	56	93	138
40	10	28	56	93	138
45	10	26	53	88	131
50	9	25	49	82	122
55	8	23	46	76	113
60	8	21	42	70	103
65	7	19	38	63	93
70	6	17	34	57	84
75	6	15	30	51	75
80	5	14	27	45	67
85	4	12	24	41	60
90	4	11	22	37	54

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

Calculate Your Strength Level

Create Standards

Would you like to see a table for your bodyweight and age? Create your own standards.

Rate Your Lifts Against Other People

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

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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.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	16	30	50	75	104
55	20	36	58	85	115
60	25	42	65	94	126
65	29	48	73	103	136
70	34	54	80	111	146
75	39	60	87	119	155
80	43	65	94	127	164
85	48	71	101	135	173
90	52	76	107	143	181
95	57	82	113	150	189
100	61	87	119	157	197
105	65	92	125	164	205
110	69	97	131	170	212
115	74	102	137	177	220
120	78	107	143	183	227
125	82	112	148	189	234
130	86	116	153	195	240
135	90	121	159	201	247
140	94	125	164	207	253

Age	Beg.	Nov.	Int.	Adv.	Elite
15	34	55	83	117	155
20	38	63	95	134	178
25	39	65	98	138	182
30	39	65	98	138	182
35	39	65	98	138	182
40	39	65	98	138	182
45	37	61	93	130	173
50	35	57	87	122	161
55	32	53	80	113	149
60	29	48	73	103	136
65	27	44	66	93	123
70	24	39	59	84	111
75	21	35	53	75	99
80	19	32	48	67	89
85	17	28	43	60	80
90	15	25	38	54	72

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	1	7	22	44	73
45	2	11	28	53	83
50	4	15	34	60	93
55	6	18	39	68	102
60	8	22	45	75	111
65	10	26	50	82	120
70	13	30	56	89	128
75	15	34	61	95	136
80	18	38	66	102	143
85	21	41	71	108	151
90	23	45	76	114	158
95	26	49	80	120	164
100	29	52	85	125	171
105	31	56	89	131	177
110	34	59	94	136	183
115	37	63	98	141	189
120	39	66	102	146	195

Age	Beg.	Nov.	Int.	Adv.	Elite
15	9	24	48	79	117
20	10	27	54	91	134
25	10	28	56	93	138
30	10	28	56	93	138
35	10	28	56	93	138
40	10	28	56	93	138
45	10	26	53	88	131
50	9	25	49	82	122
55	8	23	46	76	113
60	8	21	42	70	103
65	7	19	38	63	93
70	6	17	34	57	84
75	6	15	30	51	75
80	5	14	27	45	67
85	4	12	24	41	60
90	4	11	22	37	54

BW	Beg.	Nov.	Int.	Adv.	Elite
50	16	30	50	75	104
55	20	36	58	85	115
60	25	42	65	94	126
65	29	48	73	103	136
70	34	54	80	111	146
75	39	60	87	119	155
80	43	65	94	127	164
85	48	71	101	135	173
90	52	76	107	143	181
95	57	82	113	150	189
100	61	87	119	157	197
105	65	92	125	164	205
110	69	97	131	170	212
115	74	102	137	177	220
120	78	107	143	183	227
125	82	112	148	189	234
130	86	116	153	195	240
135	90	121	159	201	247
140	94	125	164	207	253

Age	Beg.	Nov.	Int.	Adv.	Elite
15	34	55	83	117	155
20	38	63	95	134	178
25	39	65	98	138	182
30	39	65	98	138	182
35	39	65	98	138	182
40	39	65	98	138	182
45	37	61	93	130	173
50	35	57	87	122	161
55	32	53	80	113	149
60	29	48	73	103	136
65	27	44	66	93	123
70	24	39	59	84	111
75	21	35	53	75	99
80	19	32	48	67	89
85	17	28	43	60	80
90	15	25	38	54	72

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	1	7	22	44	73
45	2	11	28	53	83
50	4	15	34	60	93
55	6	18	39	68	102
60	8	22	45	75	111
65	10	26	50	82	120
70	13	30	56	89	128
75	15	34	61	95	136
80	18	38	66	102	143
85	21	41	71	108	151
90	23	45	76	114	158
95	26	49	80	120	164
100	29	52	85	125	171
105	31	56	89	131	177
110	34	59	94	136	183
115	37	63	98	141	189
120	39	66	102	146	195

Age	Beg.	Nov.	Int.	Adv.	Elite
15	9	24	48	79	117
20	10	27	54	91	134
25	10	28	56	93	138
30	10	28	56	93	138
35	10	28	56	93	138
40	10	28	56	93	138
45	10	26	53	88	131
50	9	25	49	82	122
55	8	23	46	76	113
60	8	21	42	70	103
65	7	19	38	63	93
70	6	17	34	57	84
75	6	15	30	51	75
80	5	14	27	45	67
85	4	12	24	41	60
90	4	11	22	37	54

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.

Male

Male Reverse Grip Bench Press Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Female

Female Reverse Grip Bench Press Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	16	30	50	75	104
55	20	36	58	85	115
60	25	42	65	94	126
65	29	48	73	103	136
70	34	54	80	111	146
75	39	60	87	119	155
80	43	65	94	127	164
85	48	71	101	135	173
90	52	76	107	143	181
95	57	82	113	150	189
100	61	87	119	157	197
105	65	92	125	164	205
110	69	97	131	170	212
115	74	102	137	177	220
120	78	107	143	183	227
125	82	112	148	189	234
130	86	116	153	195	240
135	90	121	159	201	247
140	94	125	164	207	253

Age	Beg.	Nov.	Int.	Adv.	Elite
15	34	55	83	117	155
20	38	63	95	134	178
25	39	65	98	138	182
30	39	65	98	138	182
35	39	65	98	138	182
40	39	65	98	138	182
45	37	61	93	130	173
50	35	57	87	122	161
55	32	53	80	113	149
60	29	48	73	103	136
65	27	44	66	93	123
70	24	39	59	84	111
75	21	35	53	75	99
80	19	32	48	67	89
85	17	28	43	60	80
90	15	25	38	54	72

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	1	7	22	44	73
45	2	11	28	53	83
50	4	15	34	60	93
55	6	18	39	68	102
60	8	22	45	75	111
65	10	26	50	82	120
70	13	30	56	89	128
75	15	34	61	95	136
80	18	38	66	102	143
85	21	41	71	108	151
90	23	45	76	114	158
95	26	49	80	120	164
100	29	52	85	125	171
105	31	56	89	131	177
110	34	59	94	136	183
115	37	63	98	141	189
120	39	66	102	146	195

Age	Beg.	Nov.	Int.	Adv.	Elite
15	9	24	48	79	117
20	10	27	54	91	134
25	10	28	56	93	138
30	10	28	56	93	138
35	10	28	56	93	138
40	10	28	56	93	138
45	10	26	53	88	131
50	9	25	49	82	122
55	8	23	46	76	113
60	8	21	42	70	103
65	7	19	38	63	93
70	6	17	34	57	84
75	6	15	30	51	75
80	5	14	27	45	67
85	4	12	24	41	60
90	4	11	22	37	54