Barbell Reverse Grip Bench Press Strength Standards Calculator
Compare your Barbell Reverse Grip Bench Press strength with Endura's strength standards for men and women at your bodyweight. A useful benchmark for a good one-rep max is our Intermediate standard: approximately 147 lb at 190 lb for a man and 67 lb at 150 lb for a woman.
How does your best lift compare? Enter your bodyweight, weight means total barbell weight in the active unit system, and the reps you completed below. The calculator estimates your one-rep max and shows your strength level for your bodyweight. Use the exercise-specific approved repetition convention.
The calculator compares that estimated one-rep max with the Barbell Reverse Grip Bench Press standards for your sex at your bodyweight. It preserves the calculator's existing equations, thresholds, and input meanings; the benchmark is a comparison target, not a working-set prescription.
Understanding Your Barbell Reverse Grip Bench Press Strength Score
Your Barbell Reverse Grip Bench Press strength score is your Estimated 1RM divided by bodyweight. It ranks raw flat-bench pressing strength when the bar is held with a fully closed reverse grip, lowered under control, and pressed to full lockout without bounce, assistance, or wrist collapse.
The key number is a bodyweight ratio, not only the heaviest barbell on the rack. Reverse-grip benching rewards triceps force, upper-chest contribution, bar-path discipline, wrist stability, grip security, and shoulder control under a less efficient grip than a standard pronated bench press.
A 180 lb lifter pressing 155 lb for 5 reps gets an Estimated 1RM of 181 lb. The ratio is 181 / 180 = 1.01, which is Advanced for men because it clears the 0.98 line but remains below the 1.18 Elite line.
The same 181 lb estimate at 220 lb bodyweight gives a 0.82 ratio, which is Intermediate for men. That difference is why the calculator treats the reverse-grip bench press as relative pressing strength instead of an absolute-load scoreboard.
A valid score requires the same movement from the first rep to the last: closed supinated grip, controlled touch point, hips down, feet planted, stable upper back, controlled elbows, and full lockout. A false grip, bounced chest touch, spotter-assisted rep, Smith machine track, or partial lockout can inflate the number while testing a different press.
Read the result as strict reverse-grip barbell pressing strength: the bar weight only counts when wrist position, grip security, bar path, and lockout all survive the set.
Barbell Reverse Grip Bench Press Strength Standards
Barbell Reverse Grip Bench Press strength standards convert your Estimated 1RM-to-bodyweight ratio into Beginner, Novice, Intermediate, Advanced, Elite, and Stretch targets. Use the table for your sex, find the closest bodyweight row, then compare your Estimated 1RM with the listed targets.
The reverse grip changes the interpretation of the load. These standards sit below standard bench press expectations and slightly below close-grip bench expectations because supinated-grip wrist control and bar security limit how much force can be expressed cleanly.
Men’s Barbell Reverse Grip Bench Press Strength Standards
| Bodyweight | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|
| 120 lb | 68 lb | 92 lb | 118 lb | 142 lb+ | 161 lb |
| 130 lb | 74 lb | 100 lb | 127 lb | 153 lb+ | 174 lb |
| 140 lb | 80 lb | 108 lb | 137 lb | 165 lb+ | 188 lb |
| 150 lb | 85 lb | 116 lb | 147 lb | 177 lb+ | 201 lb |
| 160 lb | 91 lb | 123 lb | 157 lb | 189 lb+ | 214 lb |
| 170 lb | 97 lb | 131 lb | 167 lb | 201 lb+ | 228 lb |
| 180 lb | 103 lb | 139 lb | 176 lb | 212 lb+ | 241 lb |
| 190 lb | 108 lb | 146 lb | 186 lb | 224 lb+ | 255 lb |
| 200 lb | 114 lb | 154 lb | 196 lb | 236 lb+ | 268 lb |
| 210 lb | 120 lb | 162 lb | 206 lb | 248 lb+ | 281 lb |
| 220 lb | 125 lb | 169 lb | 216 lb | 260 lb+ | 295 lb |
| 230 lb | 131 lb | 177 lb | 225 lb | 271 lb+ | 308 lb |
| 240 lb | 137 lb | 185 lb | 235 lb | 283 lb+ | 322 lb |
| 250 lb | 143 lb | 193 lb | 245 lb | 295 lb+ | 335 lb |
| 260 lb | 148 lb | 200 lb | 255 lb | 307 lb+ | 348 lb |
Women’s Barbell Reverse Grip Bench Press Strength Standards
| Bodyweight | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|
| 100 lb | 32 lb | 44 lb | 57 lb | 74 lb+ | 88 lb |
| 110 lb | 35 lb | 48 lb | 63 lb | 81 lb+ | 97 lb |
| 120 lb | 38 lb | 53 lb | 68 lb | 89 lb+ | 106 lb |
| 130 lb | 42 lb | 57 lb | 74 lb | 96 lb+ | 114 lb |
| 140 lb | 45 lb | 62 lb | 80 lb | 104 lb+ | 123 lb |
| 150 lb | 48 lb | 66 lb | 85 lb | 111 lb+ | 132 lb |
| 160 lb | 51 lb | 70 lb | 91 lb | 118 lb+ | 141 lb |
| 170 lb | 54 lb | 75 lb | 97 lb | 126 lb+ | 150 lb |
| 180 lb | 58 lb | 79 lb | 103 lb | 133 lb+ | 158 lb |
| 190 lb | 61 lb | 84 lb | 108 lb | 141 lb+ | 167 lb |
| 200 lb | 64 lb | 88 lb | 114 lb | 148 lb+ | 176 lb |
| 210 lb | 67 lb | 92 lb | 120 lb | 155 lb+ | 185 lb |
| 220 lb | 70 lb | 97 lb | 125 lb | 163 lb+ | 194 lb |
For men, Beginner is below 0.57, Novice begins at 0.57, Intermediate begins at 0.77, Advanced begins at 0.98, Elite begins at 1.18, and the stretch benchmark is 1.34x bodyweight. For women, Beginner is below 0.32, Novice begins at 0.32, Intermediate begins at 0.44, Advanced begins at 0.57, Elite begins at 0.74, and the stretch benchmark is 0.88x bodyweight.
At 170 lb bodyweight, a male lifter needs about 167 lb Estimated 1RM for Advanced and about 201 lb for Elite. Pressing 145 lb for 6 reps estimates 174 lb, so 174 / 170 = 1.02, which is Advanced when the set uses the tested reverse-grip standard.
At exact thresholds, the higher tier owns the result. A male ratio of exactly 0.98 is Advanced, and a female ratio of exactly 0.74 is Elite.
Use the lookup rows for fast interpretation, then use the exact ratio when bodyweight falls between rows or when a set lands near a tier boundary.
How the Barbell Reverse Grip Bench Press Calculator Works
The Barbell Reverse Grip Bench Press calculator estimates 1RM from total barbell load and reps, divides that estimate by bodyweight, then compares the ratio with sex-specific standards. It does not adjust the result for wrist mobility, grip width, arch size, shoulder history, or transfer from a standard bench press.
Estimated 1RM = load x (1 + reps / 30)
Ratio = Estimated 1RM / bodyweight
If a 160 lb female presses 80 lb for 8 reps, the estimate is 80 x (1 + 8 / 30) = 101 lb. The ratio is 101 / 160 = 0.63, which is Advanced for women because it clears 0.57 and remains below the 0.74 Elite threshold.
If a 200 lb male presses 185 lb for 5 reps, the estimate is 185 x (1 + 5 / 30) = 216 lb. The ratio is 216 / 200 = 1.08, which is Advanced for men and short of the 1.18 Elite line.
The calculation only means reverse-grip bench press strength when the bar is lowered under control to a consistent touch point and pressed with the same supinated grip to full lockout. A standard pronated bench press, Smith machine press, machine chest press, incline-only variation, board press, pin press, or assisted rep should not be entered as an equivalent result.
Enter sex, bodyweight, total barbell load, and reps after the set matches the same flat-bench reverse-grip standard from start to finish.
Elite Barbell Reverse Grip Bench Press Strength Levels
Elite Barbell Reverse Grip Bench Press strength starts at a 1.18x bodyweight Estimated 1RM for men and a 0.74x bodyweight Estimated 1RM for women. Stretch benchmarks sit higher at 1.34x for men and 0.88x for women.
Elite reverse-grip pressing means the supinated grip remains secure under load. The bar still touches consistently, the wrists stay controlled, the elbows finish fully, and the upper back stays stable enough that the lift does not turn into a loose bench-press variation.
For a 200 lb male, Elite begins at about 236 lb Estimated 1RM and Stretch begins at 268 lb. Pressing 205 lb for 5 reps estimates 239 lb, giving 239 / 200 = 1.20, which reaches Elite if the set is raw, flat-bench, and locked out cleanly.
For a 140 lb female, Elite begins at about 104 lb Estimated 1RM and Stretch begins at 123 lb. Pressing 95 lb for 4 reps estimates 108 lb, giving 108 / 140 = 0.77, which reaches Elite when the rep standard is strict.
High-level reverse-grip attempts tend to fail through position loss before simple effort runs out. The wrists collapse, the grip opens, the elbows flare, the bar drifts, the hips rise, or the lockout shortens. A heavier partial can move weight, but it does not prove the same bodyweight-relative reverse-grip strength.
Treat Elite as a position-preserved line: the supinated grip has to remain useful when the bar is heavy.
Barbell Reverse Grip Bench Press Strength Compared to Other Lifts
Barbell Reverse Grip Bench Press strength usually falls below standard bench press strength, sits near or slightly below close-grip bench press strength, and remains above strict overhead pressing expectations for comparable lifters. The comparison changes because the reverse grip reduces pressing efficiency while increasing wrist, grip, and bar-control demands.
The useful comparison is whether upper-chest and triceps force can be expressed when the grip itself becomes a constraint.
| Movement | Typical Relationship | What The Gap Reveals |
|---|---|---|
| Standard Bench Press | Usually stronger than reverse-grip bench | A large gap can point to wrist discomfort, grip insecurity, or difficulty keeping the reverse-grip bar path stable. |
| Close-Grip Bench Press | Often close, sometimes slightly stronger | The pronated close grip keeps triceps emphasis while removing the supinated-grip security demand. |
| Incline Bench Press | Often comparable by lifter type | Upper-chest strength may transfer, but the incline angle and reverse-grip flat setup are different tests. |
| Dumbbell Bench Press | Often lower for absolute load | Independent dumbbells raise stabilization demands but do not require one supinated barbell path. |
| Smith Machine or Machine Chest Press | Not directly equivalent | The guided path removes bar-control and grip-security demands that define this standard. |
If a 180 lb male has a 245 lb standard bench estimate but only a 175 lb reverse-grip estimate, the gap is too large to explain with strength alone. Wrist position, grip width, touch point, or elbow path likely limits the reverse-grip version.
Use nearby presses as diagnostics, not substitutions. The reverse-grip bench press score is strongest when it explains how much pressing strength survives the supinated grip, not when it guesses a standard bench max.
Milestones in Barbell Reverse Grip Bench Press Strength
Barbell Reverse Grip Bench Press milestones are bodyweight-ratio targets that show when your Estimated 1RM moves from Intermediate toward Advanced, Elite, and Stretch-level pressing. Each milestone should preserve the same closed reverse grip, controlled touch, and full lockout that made the lower tier valid.
The milestone that matters is the first one where your wrists, bar path, and lockout still match the tested standard.
| Men’s Milestone | Ratio | 180 lb Target |
|---|---|---|
| Intermediate | 0.77x bodyweight | 139 lb Estimated 1RM |
| Advanced | 0.98x bodyweight | 176 lb Estimated 1RM |
| Elite | 1.18x bodyweight | 212 lb Estimated 1RM+ |
| Stretch Benchmark | 1.34x bodyweight | 241 lb Estimated 1RM |
| Women’s Milestone | Ratio | 140 lb Target |
|---|---|---|
| Intermediate | 0.44x bodyweight | 62 lb Estimated 1RM |
| Advanced | 0.57x bodyweight | 80 lb Estimated 1RM |
| Elite | 0.74x bodyweight | 104 lb Estimated 1RM+ |
| Stretch Benchmark | 0.88x bodyweight | 123 lb Estimated 1RM |
A 180 lb male pressing 155 lb for 5 reps estimates 181 lb. That clears the 176 lb Advanced target but remains below the 212 lb Elite target for the same bodyweight.
A 140 lb female pressing 85 lb for 6 reps estimates 102 lb. That is 102 / 140 = 0.73, just below Elite, so a small improvement can matter if execution stays strict.
Use each tier change to identify what remained stable as load climbed: grip, wrist position, touch point, elbow path, upper-back tension, or lockout.
Related Strength Standards Tools
Related strength standards tools help place Barbell Reverse Grip Bench Press strength inside the larger pressing ecosystem. The best comparisons are nearby horizontal presses that change grip, angle, implement, range of motion, or body position without pretending those changes are the same test.
- Barbell Close-Grip Bench Press (Raw) compares reverse-grip pressing against a narrow pronated-grip barbell press where triceps and lockout remain central but wrist security is less restrictive.
- Close Grip Incline Bench Press shows how upper-chest and triceps pressing strength changes when the bench angle rises and the grip stays close.
- Dumbbell Bench Press (Raw) separates independent-arm stability from the single-bar reverse-grip constraint.
- Weighted Dips (Parallel Bars) compare reverse-grip bench strength with loaded bodyweight pressing where shoulder extension and triceps lockout play a larger role.
- Barbell Floor Press (Raw) checks barbell lockout strength through a shorter range that removes lower-body setup contribution.
- Barbell Incline Bench Press (Raw) compares flat reverse-grip pressing with an angled straight-bar press that shifts more demand toward the upper chest and shoulders.
Use these links to diagnose the pattern of your pressing strength. A strong close-grip bench with a weak reverse-grip bench points toward wrist, grip, or bar-path limits; a strong reverse-grip bench with weaker dumbbell pressing points toward independent-arm stability.