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Reverse Grip Bench Press strength standards

What is a good Reverse Grip Bench Press?

For a 180 lb male, an Intermediate Reverse Grip Bench Press is about 217 lb (1.21x bodyweight). Advanced starts around 310 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 217 lb Intermediate at 180 lb
Next tier 310 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 Reverse Grip Bench Press

A solid (Intermediate) Reverse Grip Bench Press for a 180 lb male is about 217 lb (1.21x bodyweight). Use the calculator below to convert your own Reverse Grip Bench Press into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 310 lb (1.72x bodyweight).

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

Estimated Standards

How strong is your Reverse Grip Bench Press? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Triceps, Biceps, Upper Chest, Anterior Deltoid
Equipment Barbell, Flat Bench
Standards Coverage 21 bodyweights × 5 levels

How Strong Is Your Reverse Grip Bench Press?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 217 lbs (1.21x bodyweight) on the Reverse Grip 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.

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to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted Reverse Grip Bench Press entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

217 lb Typical 1RM (Intermediate)
1.21x 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 Reverse Grip 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 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

Is Your Reverse Grip Bench Press Good?

A quick read on what counts as a good Reverse Grip Bench Press at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) Reverse Grip Bench Press is about 217 lb (1.21x bodyweight). Advanced lifters hit 310 lb (1.72x), and Elite is 414 lb (2.3x).

Women (140 lb): a good (Intermediate) Reverse Grip Bench Press is about 82 lb (0.59x bodyweight). Advanced lifters hit 120 lb (0.86x), and Elite is 162 lb (1.16x).

How Much Should You Be Able to Reverse Grip Bench Press?

Men: a 180 lb male should lift about 217 lb at an Intermediate level (a beginner target is around 84 lb).

Women: a 140 lb female should lift about 82 lb at an Intermediate level (a beginner target is around 29 lb).

By bodyweight (men): A 150 lb lifter lifts about 178 lb, and a 220 lb lifter lifts about 266 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 218 lb, while by age 50 the Intermediate standard is about 194 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 Reverse Grip Bench Press Strength?

How Reverse Grip 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 63 115 186 274 374
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

What Do Reverse Grip Bench Press Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning the bar path and loading on the Reverse Grip 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 Reverse Grip 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 Reverse Grip 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 Reverse Grip 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 Reverse Grip 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 Reverse Grip Bench Press

Tier-specific training recommendations to move your Reverse Grip Bench Press to the next level.

Beginner → Novice Building Your Foundation
  • Train the Reverse Grip 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 Reverse Grip 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 Reverse Grip Bench Press under competition-style commands and judging.
View RPE-to-percentage chart →

How to Perform 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.

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.

Where Do These Reverse Grip 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 28, 2026

Is Your Reverse Grip Bench Press Good for Your Weight?

Use this page to compare your Reverse Grip 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 Reverse Grip 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" Reverse Grip 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 Reverse Grip 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.