Reverse Grip Bench Press Standards

Measured in lb

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 60,932 lifts by Strength Level users

Male
Female

Male

Male Reverse Grip Bench Press Standards (lb)

Weight

Strength Level	Weight
Beginner	74 lb
Novice	135 lb
Intermediate	218 lb
Advanced	322 lb
Elite	439 lb

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? (lb)

What is the average Reverse Grip Bench Press? The average Reverse Grip Bench Press weight for a male lifter is 218 lb (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 74 lb (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
110	28	65	119	190	273
120	36	76	135	209	296
130	44	88	149	228	318
140	52	99	164	245	338
150	60	110	178	262	358
160	68	120	191	279	378
170	76	131	205	295	396
180	84	141	217	310	414
190	91	151	230	325	431
200	99	161	242	340	448
210	107	171	254	354	464
220	114	180	266	367	480
230	122	190	277	381	495
240	129	199	288	394	510
250	137	208	299	406	524
260	144	217	310	419	538
270	151	226	320	431	552
280	158	234	330	442	565
290	165	243	340	454	578
300	172	251	350	465	591
310	178	259	359	476	603

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	63	115	186	274	374
20	72	131	213	313	428
25	74	135	218	322	439
30	74	135	218	322	439
35	74	135	218	322	439
40	74	135	218	322	439
45	70	128	207	305	416
50	66	120	194	286	391
55	61	111	180	265	361
60	55	101	164	242	330
65	50	92	148	218	298
70	45	82	133	196	267
75	40	73	119	175	239
80	36	66	106	157	214
85	32	59	95	140	192
90	29	53	86	127	173

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 (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	28 lb
Novice	52 lb
Intermediate	85 lb
Advanced	126 lb
Elite	172 lb

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? (lb)

What is the average Reverse Grip Bench Press? The average Reverse Grip Bench Press weight for a female lifter is 85 lb (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 28 lb (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
90	14	31	55	87	124
100	17	35	61	94	132
110	20	40	67	101	141
120	23	44	72	108	148
130	26	48	77	114	156
140	29	52	82	120	162
150	32	55	87	126	169
160	35	59	91	131	175
170	37	62	96	136	181
180	40	66	100	141	187
190	42	69	104	146	192
200	45	72	108	150	198
210	47	75	112	155	203
220	50	78	115	159	208
230	52	81	119	163	213
240	54	84	122	167	217
250	57	87	126	171	222
260	59	90	129	175	226

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	24	44	72	107	146
20	28	51	83	122	167
25	28	52	85	126	172
30	28	52	85	126	172
35	28	52	85	126	172
40	28	52	85	126	172
45	27	50	81	119	163
50	25	46	76	112	153
55	23	43	70	103	141
60	21	39	64	94	129
65	19	35	58	85	117
70	17	32	52	77	105
75	15	28	46	68	94
80	14	25	41	61	84
85	12	23	37	55	75
90	11	21	33	49	68

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
110	28	65	119	190	273
120	36	76	135	209	296
130	44	88	149	228	318
140	52	99	164	245	338
150	60	110	178	262	358
160	68	120	191	279	378
170	76	131	205	295	396
180	84	141	217	310	414
190	91	151	230	325	431
200	99	161	242	340	448
210	107	171	254	354	464
220	114	180	266	367	480
230	122	190	277	381	495
240	129	199	288	394	510
250	137	208	299	406	524
260	144	217	310	419	538
270	151	226	320	431	552
280	158	234	330	442	565
290	165	243	340	454	578
300	172	251	350	465	591
310	178	259	359	476	603

Age	Beg.	Nov.	Int.	Adv.	Elite
15	63	115	186	274	374
20	72	131	213	313	428
25	74	135	218	322	439
30	74	135	218	322	439
35	74	135	218	322	439
40	74	135	218	322	439
45	70	128	207	305	416
50	66	120	194	286	391
55	61	111	180	265	361
60	55	101	164	242	330
65	50	92	148	218	298
70	45	82	133	196	267
75	40	73	119	175	239
80	36	66	106	157	214
85	32	59	95	140	192
90	29	53	86	127	173

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
90	14	31	55	87	124
100	17	35	61	94	132
110	20	40	67	101	141
120	23	44	72	108	148
130	26	48	77	114	156
140	29	52	82	120	162
150	32	55	87	126	169
160	35	59	91	131	175
170	37	62	96	136	181
180	40	66	100	141	187
190	42	69	104	146	192
200	45	72	108	150	198
210	47	75	112	155	203
220	50	78	115	159	208
230	52	81	119	163	213
240	54	84	122	167	217
250	57	87	126	171	222
260	59	90	129	175	226

Age	Beg.	Nov.	Int.	Adv.	Elite
15	24	44	72	107	146
20	28	51	83	122	167
25	28	52	85	126	172
30	28	52	85	126	172
35	28	52	85	126	172
40	28	52	85	126	172
45	27	50	81	119	163
50	25	46	76	112	153
55	23	43	70	103	141
60	21	39	64	94	129
65	19	35	58	85	117
70	17	32	52	77	105
75	15	28	46	68	94
80	14	25	41	61	84
85	12	23	37	55	75
90	11	21	33	49	68

BW	Beg.	Nov.	Int.	Adv.	Elite
110	28	65	119	190	273
120	36	76	135	209	296
130	44	88	149	228	318
140	52	99	164	245	338
150	60	110	178	262	358
160	68	120	191	279	378
170	76	131	205	295	396
180	84	141	217	310	414
190	91	151	230	325	431
200	99	161	242	340	448
210	107	171	254	354	464
220	114	180	266	367	480
230	122	190	277	381	495
240	129	199	288	394	510
250	137	208	299	406	524
260	144	217	310	419	538
270	151	226	320	431	552
280	158	234	330	442	565
290	165	243	340	454	578
300	172	251	350	465	591
310	178	259	359	476	603

Age	Beg.	Nov.	Int.	Adv.	Elite
15	63	115	186	274	374
20	72	131	213	313	428
25	74	135	218	322	439
30	74	135	218	322	439
35	74	135	218	322	439
40	74	135	218	322	439
45	70	128	207	305	416
50	66	120	194	286	391
55	61	111	180	265	361
60	55	101	164	242	330
65	50	92	148	218	298
70	45	82	133	196	267
75	40	73	119	175	239
80	36	66	106	157	214
85	32	59	95	140	192
90	29	53	86	127	173

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
90	14	31	55	87	124
100	17	35	61	94	132
110	20	40	67	101	141
120	23	44	72	108	148
130	26	48	77	114	156
140	29	52	82	120	162
150	32	55	87	126	169
160	35	59	91	131	175
170	37	62	96	136	181
180	40	66	100	141	187
190	42	69	104	146	192
200	45	72	108	150	198
210	47	75	112	155	203
220	50	78	115	159	208
230	52	81	119	163	213
240	54	84	122	167	217
250	57	87	126	171	222
260	59	90	129	175	226

Age	Beg.	Nov.	Int.	Adv.	Elite
15	24	44	72	107	146
20	28	51	83	122	167
25	28	52	85	126	172
30	28	52	85	126	172
35	28	52	85	126	172
40	28	52	85	126	172
45	27	50	81	119	163
50	25	46	76	112	153
55	23	43	70	103	141
60	21	39	64	94	129
65	19	35	58	85	117
70	17	32	52	77	105
75	15	28	46	68	94
80	14	25	41	61	84
85	12	23	37	55	75
90	11	21	33	49	68

BW	Beg.	Nov.	Int.	Adv.	Elite
110	28	65	119	190	273
120	36	76	135	209	296
130	44	88	149	228	318
140	52	99	164	245	338
150	60	110	178	262	358
160	68	120	191	279	378
170	76	131	205	295	396
180	84	141	217	310	414
190	91	151	230	325	431
200	99	161	242	340	448
210	107	171	254	354	464
220	114	180	266	367	480
230	122	190	277	381	495
240	129	199	288	394	510
250	137	208	299	406	524
260	144	217	310	419	538
270	151	226	320	431	552
280	158	234	330	442	565
290	165	243	340	454	578
300	172	251	350	465	591
310	178	259	359	476	603

Age	Beg.	Nov.	Int.	Adv.	Elite
15	63	115	186	274	374
20	72	131	213	313	428
25	74	135	218	322	439
30	74	135	218	322	439
35	74	135	218	322	439
40	74	135	218	322	439
45	70	128	207	305	416
50	66	120	194	286	391
55	61	111	180	265	361
60	55	101	164	242	330
65	50	92	148	218	298
70	45	82	133	196	267
75	40	73	119	175	239
80	36	66	106	157	214
85	32	59	95	140	192
90	29	53	86	127	173

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
90	14	31	55	87	124
100	17	35	61	94	132
110	20	40	67	101	141
120	23	44	72	108	148
130	26	48	77	114	156
140	29	52	82	120	162
150	32	55	87	126	169
160	35	59	91	131	175
170	37	62	96	136	181
180	40	66	100	141	187
190	42	69	104	146	192
200	45	72	108	150	198
210	47	75	112	155	203
220	50	78	115	159	208
230	52	81	119	163	213
240	54	84	122	167	217
250	57	87	126	171	222
260	59	90	129	175	226

Age	Beg.	Nov.	Int.	Adv.	Elite
15	24	44	72	107	146
20	28	51	83	122	167
25	28	52	85	126	172
30	28	52	85	126	172
35	28	52	85	126	172
40	28	52	85	126	172
45	27	50	81	119	163
50	25	46	76	112	153
55	23	43	70	103	141
60	21	39	64	94	129
65	19	35	58	85	117
70	17	32	52	77	105
75	15	28	46	68	94
80	14	25	41	61	84
85	12	23	37	55	75
90	11	21	33	49	68