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barbell reverse grip incline bench press strength standards

What is a good barbell reverse grip incline bench press?

For a 180 lb male, an Intermediate barbell reverse grip incline bench press is about 159 lb (0.88x bodyweight). Advanced starts around 204 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 159 lb Intermediate at 180 lb
Next tier 204 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer barbell reverse grip incline bench press

A solid (Intermediate) barbell reverse grip incline bench press for a 180 lb male is about 159 lb (0.88x bodyweight). Use the calculator below to convert your own barbell reverse grip incline bench press into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 204 lb (1.13x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

barbell reverse grip incline bench press demonstration
Estimated Standards

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
Standards Coverage 21 bodyweights × 5 levels
Difficulty Intermediate
Type Compound

Estimated Standards - The level table for this exercise is modeled from FitnessVolt strength ratios for a related base lift, not from direct measurements of this movement. Learn about our methodology

How Strong Is Your barbell reverse grip incline bench press?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 159 lbs (0.88x bodyweight) on the barbell reverse grip incline bench press ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

Help improve accuracy for everyone
Share your FVCP with friends
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to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted barbell reverse grip incline bench press entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

159 lb Typical 1RM (Intermediate)
0.88x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You barbell reverse grip incline bench press?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

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

Is Your barbell reverse grip incline bench press Good?

A quick read on what counts as a good barbell reverse grip incline bench press at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) barbell reverse grip incline bench press is about 159 lb (0.88x bodyweight). Advanced lifters hit 204 lb (1.13x), and Elite is 253 lb (1.41x).

Women (140 lb): a good (Intermediate) barbell reverse grip incline bench press is about 78 lb (0.56x bodyweight). Advanced lifters hit 112 lb (0.8x), and Elite is 150 lb (1.07x).

How Much Should You Be Able to barbell reverse grip incline bench press?

Men: a 180 lb male should lift about 159 lb at an Intermediate level (a beginner target is around 87 lb).

Women: a 140 lb female should lift about 78 lb at an Intermediate level (a beginner target is around 29 lb).

By bodyweight (men): A 150 lb lifter lifts about 131 lb, and a 220 lb lifter lifts about 194 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 156 lb, while by age 50 the Intermediate standard is about 139 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

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.

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

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 progress with the one rep max calculator →
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?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

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

Use this page to compare your barbell reverse grip incline bench press against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max 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.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

Frequently Asked Questions

A "good" barbell reverse grip incline bench press depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the barbell reverse grip incline bench press after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.