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Smith Reverse-Grip Press strength standards

What is a good Smith Reverse-Grip Press?

For a 180 lb male, an Intermediate Smith Reverse-Grip Press is about 172 lb (0.96x bodyweight). Advanced starts around 222 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Smith Reverse-Grip Press Standards by Bodyweight

Estimates from the FitnessVolt standards model, scaled from the Bench Press table by a fixed ratio of 0.78. Updated March 29, 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 41 66 98 135 176
120 49 76 109 149 193
130 57 85 120 162 207
140 65 94 132 175 222
150 73 104 142 187 236
160 80 112 153 199 249
170 87 121 163 211 262
180 94 129 172 222 275
190 101 138 183 232 286
200 108 146 192 243 298
210 115 154 200 254 310
220 122 161 210 264 321
230 129 169 218 273 332
240 135 177 227 282 342
250 141 184 235 292 352
260 148 191 243 301 362
270 154 198 251 310 371
280 160 205 259 318 381
290 166 212 266 327 390
300 172 218 274 335 399
310 178 225 281 342 408

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

Smith Reverse-Grip Press Standards by Age

How the Smith Reverse-Grip 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 69 102 144 193 247
20 79 117 165 222 283
25 80 120 169 227 290
30 80 120 169 227 290
35 80 120 169 227 290
40 80 120 169 227 290
45 76 114 161 215 275
50 72 107 151 202 258
55 66 99 140 187 239
60 61 90 127 171 218
65 55 81 115 154 197
70 49 73 103 138 177
75 44 66 92 124 158
80 39 59 83 111 141
85 35 52 74 99 127
90 32 47 66 90 114

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

Check Your Smith Reverse-Grip 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 172 lbs (0.96x bodyweight) on the Smith Reverse-Grip 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 Smith Reverse-Grip Press Strength Levels Mean

Beginner

You are learning the movement path and resistance curve on the Smith Reverse-Grip 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 Smith Reverse-Grip Press. You are progressing linearly and building the chest, shoulder, and tricep base needed for intermediate strength.

Intermediate

Your Smith Reverse-Grip 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 Smith Reverse-Grip 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 Smith Reverse-Grip 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 Smith Reverse-Grip Press

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

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

How to Perform Smith Reverse-Grip Press

Smith Reverse-Grip Press demonstration
Primary Muscles pectorals
Equipment smith-machine
Difficulty Intermediate
Type Compound
["Adjust the height of the smith machine bar to chest level.","Stand facing the bar with your feet shoulder-width apart.","Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.","Step back and position yourself with a slight bend in your knees.","Keep your chest up and core engaged throughout the exercise.","Lower the bar towards your chest, keeping your elbows tucked in.","Pause for a moment at the bottom, then push the bar back up to the starting position.","Repeat for the desired number of repetitions."]

Read the complete Smith Reverse-Grip Press guide on FitnessVolt →

Where Do These Smith Reverse-Grip Press Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Smith Reverse-Grip Press table is the Bench Press table scaled by a fixed FitnessVolt ratio of 0.78 (confidence: low). It is a set of targets, not a measured population. There is no competition or gym dataset for the Smith Reverse-Grip Press itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 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" Smith Reverse-Grip 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 Smith Reverse-Grip 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 Smith Reverse-Grip Press table is the Bench Press table scaled by a fixed FitnessVolt ratio of 0.78 (confidence: low). It is a set of targets, not a measured population.
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.