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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.

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Reverse Grip Bench Press Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 28, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

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

The Reverse Grip Bench Press standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Reverse Grip Bench Press Standards by Age

How the Reverse Grip Bench Press standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

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

The Reverse Grip Bench Press standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Reverse Grip Bench Press Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 217 lbs (1.21x bodyweight) on the Reverse Grip Bench Press is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Reverse Grip Bench Press Strength Levels Mean

Beginner

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

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

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

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

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

Primary Muscles Triceps, Biceps, Upper Chest, Anterior Deltoid
Equipment Barbell, Flat Bench
  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

  • 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?

The levels on this page are estimates from the FitnessVolt strength standards model. The Reverse Grip Bench Press table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Reverse Grip Bench Press itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

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.
They are estimates from the FitnessVolt strength standards model. The Reverse Grip Bench Press table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
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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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.