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barbell reverse grip incline bench press Strength Standards

Quick Answer barbell reverse grip incline bench press

A 180 lb male with an Intermediate-level barbell reverse grip incline bench press of 159 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 204 lbs (1.13x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

barbell reverse grip incline bench press demonstration
Competition-Derived

How strong is your barbell reverse grip incline bench press? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles pectorals
Equipment barbell
Data Points 71 rows
Difficulty Intermediate
Type Compound

Estimated Standards - Estimated from bench-press standards using a 0.72x ratio.. These values are derived from verified competition data for the base exercise. Learn about our methodology

How Strong Is Your barbell reverse grip incline bench press?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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How Much Should You barbell reverse grip incline bench press?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 38 60 90 125 163
120 45 70 101 138 178
130 53 78 111 150 192
140 60 87 122 161 205
150 67 96 131 173 217
160 73 104 141 184 230
170 81 112 150 194 242
180 87 120 159 204 253
190 94 127 168 215 264
200 100 135 177 225 275
210 107 142 185 234 286
220 112 149 194 243 296
230 119 156 202 252 306
240 125 163 210 261 315
250 130 170 217 269 325
260 137 176 225 278 334
270 142 183 232 286 343
280 148 189 239 294 351
290 153 196 246 302 360
300 158 202 253 309 368
310 164 208 259 316 377

How Does Age Affect barbell reverse grip incline bench press Strength?

How barbell reverse grip incline bench press standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 63 94 133 179 228
20 73 108 152 204 261
25 74 111 156 210 268
30 74 111 156 210 268
35 74 111 156 210 268
40 74 111 156 210 268
45 71 105 148 199 254
50 66 99 139 186 238
55 61 91 129 173 220
60 56 83 117 158 202
65 50 75 106 143 182
70 45 68 95 127 163
75 40 60 85 114 146
80 36 54 76 102 130
85 32 48 68 91 117
90 30 43 61 83 105

What Do barbell reverse grip incline bench press Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning the bar path and loading on the barbell reverse grip incline bench press, building the shoulder stability and pressing coordination needed to handle heavier loads safely.

Novice

Stronger than 20% of lifters. You can press with a consistent path and controlled tempo on the barbell reverse grip incline bench press. You are progressing linearly and building the chest, shoulder, and tricep base needed for intermediate strength.

Intermediate

Stronger than 50% of lifters. Your barbell reverse grip incline bench press technique is efficient under heavy loads. You use programmed variations, understand how to manage pressing fatigue, and can grind through the mid-range sticking point.

Advanced

Stronger than 80% of lifters. You have optimized your barbell reverse grip incline bench press setup for maximal force production - arch, leg drive, and grip width are dialed in. You train with periodized intensity blocks and accessory work targeting weak points.

Elite

Stronger than 95% of lifters. Your barbell reverse grip incline bench press is at a competitive standard. You have refined every aspect of the lift through years of structured peaking and can produce maximal force with technical precision.

How to Progress Your barbell reverse grip incline bench press

Tier-specific training recommendations to move your barbell reverse grip incline bench press to the next level.

Beginner → Novice Building Your Foundation
  • Train the barbell reverse grip incline bench press 2-3x per week to build pressing strength and shoulder stability.
  • Use linear progression: add 2.5-5 lbs per session.
  • Practice controlled eccentrics (3-second lowering) to build tendon strength.
  • Keep working sets at RPE 6-7 to accumulate quality volume.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Add a pressing variation (close-grip, incline, or paused) for weak-point development.
  • Increase frequency to 2-3 sessions per week with varied rep ranges.
  • Program most sets at RPE 7-8 with one heavy session including RPE 9 work.
  • Build tricep and shoulder accessory volume to support the barbell reverse grip incline bench press.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks with planned volume and intensity progression.
  • Use RPE 8-9 for competition-style sets, RPE 7 for volume backoffs.
  • Target your sticking point with specific accessory work (board press, pin press, bands).
  • Manage total weekly pressing volume (12-20 sets) across all push movements.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Peak with structured 8-12 week cycles targeting a competition or max attempt.
  • Refine your setup: arch, leg drive, grip width, and bar path for maximal efficiency.
  • Use the RPE chart for precise percentage work during peaking phases.
  • Test your barbell reverse grip incline bench press under competition-style commands and judging.
View RPE-to-percentage chart →

How to Perform barbell reverse grip incline bench press

["Set up an incline bench at a 45-degree angle.","Lie down on the bench with your feet flat on the ground.","Grasp the barbell with a reverse grip, hands slightly wider than shoulder-width apart.","Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.","Pause for a moment when the barbell touches your chest.","Push the barbell back up to the starting position, fully extending your arms.","Repeat for the desired number of repetitions."]

Read the complete barbell reverse grip incline bench press guide on FitnessVolt →

Where Do These barbell reverse grip incline bench press Standards Come From?

These barbell reverse grip incline bench press standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your barbell reverse grip incline bench press Good for Your Weight?

Strength standards help you objectively measure your barbell reverse grip incline bench press performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can barbell reverse grip incline bench press 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" barbell reverse grip incline bench press depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the barbell reverse grip incline bench press within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

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Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE