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Reverse Grip Bench Press Strength Standards

Quick Answer Reverse Grip Bench Press

A 180 lb male with an Intermediate-level Reverse Grip Bench Press of 217 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 310 lbs (1.72x bodyweight).

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

Competition-Verified

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
Data Points 71 rows

How Strong Is Your Reverse Grip Bench Press?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You Reverse Grip 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 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

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.

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 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 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?

These Reverse Grip 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 Reverse Grip Bench Press Good for Your Weight?

Strength standards help you objectively measure your Reverse Grip 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 Reverse Grip 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" Reverse Grip 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 Reverse Grip 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