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Reverse Grip Bench Press Strength Standards for Men and Women

Discover how your Reverse Grip Bench Press performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Reverse Grip Bench Press Strength Level

Calculate Your Reverse Grip Bench Press Strength

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Reverse Grip Bench Press Weight Standards

Compare your Reverse Grip Bench Press performance to these weight standards and see where you stand.

LevelWeight
Beginner82 lbs
Novice143 lbs
Intermediate226 lbs
Advanced330 lbs
Elite447 lbs

Reverse Grip Bench Press Bodyweight Ratio Standards

See how your Reverse Grip Bench Press strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.50
Novice0.75
Intermediate1.25
Advanced1.75
Elite2.50
LevelBodyweight Ratio
Beginner0.20
Novice0.35
Intermediate0.60
Advanced0.85
Elite1.20

Reverse Grip Bench Press Standards by Bodyweight

Find the Reverse Grip Bench Press strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs36 lbs73 lbs127 lbs198 lbs281 lbs
120 lbs44 lbs84 lbs143 lbs217 lbs304 lbs
130 lbs52 lbs96 lbs157 lbs236 lbs326 lbs
140 lbs60 lbs107 lbs172 lbs253 lbs346 lbs
150 lbs68 lbs118 lbs186 lbs270 lbs366 lbs
160 lbs76 lbs128 lbs199 lbs287 lbs386 lbs
170 lbs84 lbs139 lbs213 lbs303 lbs404 lbs
180 lbs92 lbs149 lbs225 lbs318 lbs422 lbs
190 lbs99 lbs159 lbs238 lbs333 lbs439 lbs
200 lbs107 lbs169 lbs250 lbs348 lbs456 lbs
210 lbs115 lbs179 lbs262 lbs362 lbs472 lbs
220 lbs122 lbs188 lbs274 lbs375 lbs488 lbs
230 lbs130 lbs198 lbs285 lbs389 lbs503 lbs
240 lbs137 lbs207 lbs296 lbs402 lbs518 lbs
250 lbs145 lbs216 lbs307 lbs414 lbs532 lbs
260 lbs152 lbs225 lbs318 lbs427 lbs546 lbs
270 lbs159 lbs234 lbs328 lbs439 lbs560 lbs
280 lbs166 lbs242 lbs338 lbs450 lbs573 lbs
290 lbs173 lbs251 lbs348 lbs462 lbs586 lbs
300 lbs180 lbs259 lbs358 lbs473 lbs599 lbs
310 lbs186 lbs267 lbs367 lbs484 lbs611 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs22 lbs39 lbs63 lbs95 lbs132 lbs
100 lbs25 lbs43 lbs69 lbs102 lbs140 lbs
110 lbs28 lbs48 lbs75 lbs109 lbs149 lbs
120 lbs31 lbs52 lbs80 lbs116 lbs156 lbs
130 lbs34 lbs56 lbs85 lbs122 lbs164 lbs
140 lbs37 lbs60 lbs90 lbs128 lbs170 lbs
150 lbs40 lbs63 lbs95 lbs134 lbs177 lbs
160 lbs43 lbs67 lbs99 lbs139 lbs183 lbs
170 lbs45 lbs70 lbs104 lbs144 lbs189 lbs
180 lbs48 lbs74 lbs108 lbs149 lbs195 lbs
190 lbs50 lbs77 lbs112 lbs154 lbs200 lbs
200 lbs53 lbs80 lbs116 lbs158 lbs206 lbs
210 lbs55 lbs83 lbs120 lbs163 lbs211 lbs
220 lbs58 lbs86 lbs123 lbs167 lbs216 lbs
230 lbs60 lbs89 lbs127 lbs171 lbs221 lbs
240 lbs62 lbs92 lbs130 lbs175 lbs225 lbs
250 lbs65 lbs95 lbs134 lbs179 lbs230 lbs
260 lbs67 lbs98 lbs137 lbs183 lbs234 lbs

Reverse Grip Bench Press Standards by Age

Discover how Reverse Grip Bench Press strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1571 lbs123 lbs194 lbs282 lbs382 lbs
2080 lbs139 lbs221 lbs321 lbs436 lbs
2582 lbs143 lbs226 lbs330 lbs447 lbs
3082 lbs143 lbs226 lbs330 lbs447 lbs
3582 lbs143 lbs226 lbs330 lbs447 lbs
4082 lbs143 lbs226 lbs330 lbs447 lbs
4578 lbs136 lbs215 lbs313 lbs424 lbs
5074 lbs128 lbs202 lbs294 lbs399 lbs
5569 lbs119 lbs188 lbs273 lbs369 lbs
6063 lbs109 lbs172 lbs250 lbs338 lbs
6558 lbs100 lbs156 lbs226 lbs306 lbs
7053 lbs90 lbs141 lbs204 lbs275 lbs
7548 lbs81 lbs127 lbs183 lbs247 lbs
8044 lbs74 lbs114 lbs165 lbs222 lbs
8540 lbs67 lbs103 lbs148 lbs200 lbs
9037 lbs61 lbs94 lbs135 lbs181 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1532 lbs52 lbs80 lbs115 lbs154 lbs
2036 lbs59 lbs91 lbs130 lbs175 lbs
2536 lbs60 lbs93 lbs134 lbs180 lbs
3036 lbs60 lbs93 lbs134 lbs180 lbs
3536 lbs60 lbs93 lbs134 lbs180 lbs
4036 lbs60 lbs93 lbs134 lbs180 lbs
4535 lbs58 lbs89 lbs127 lbs171 lbs
5033 lbs54 lbs84 lbs120 lbs161 lbs
5531 lbs51 lbs78 lbs111 lbs149 lbs
6029 lbs47 lbs72 lbs102 lbs137 lbs
6527 lbs43 lbs66 lbs93 lbs125 lbs
7025 lbs40 lbs60 lbs85 lbs113 lbs
7523 lbs36 lbs54 lbs76 lbs102 lbs
8022 lbs33 lbs49 lbs69 lbs92 lbs
8520 lbs31 lbs45 lbs63 lbs83 lbs
9019 lbs29 lbs41 lbs57 lbs76 lbs

Reverse Grip Bench Press Overview

The Reverse Grip Bench Press targets the upper chest and triceps, utilizing a reverse grip to shift the emphasis of the traditional bench press for enhanced upper body strength and muscle development.

Muscles Worked

Equipment Needed

Barbell, Flat Bench

How To Perform the Reverse Grip Bench Press

  1. Lie on a flat bench with your feet flat on the ground and your back pressed firmly against the bench.
  2. Grasp the barbell with a reverse (supinated) grip, slightly wider than shoulder-width apart.
  3. Unrack the barbell and hold it directly above your chest with arms fully extended.
  4. Lower the barbell slowly to your lower chest, keeping your elbows close to your body.
  5. Pause briefly when the barbell is close to your chest.
  6. Press the barbell back up to the starting position, fully extending your arms.
  7. Repeat for the desired number of repetitions.
  8. Rack the barbell safely after completing the set.

Want to perfect your form? Check out our detailed guide on Reverse Grip Bench Press for proper technique and tips.

Pro Tips for Reverse Grip Bench Press

  • Start with a lighter weight to master the reverse grip and form.
  • Keep your wrists straight and avoid bending them backward.
  • Maintain a controlled motion throughout the exercise.
  • Use a spotter for added safety, especially when lifting heavier weights.
  • Focus on engaging the upper chest and triceps during the lift.

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