Barbell Side Lunge vs Reverse-Grip Incline Bench Press
Compare your barbell side lunge and reverse-grip incline bench press against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight used and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, reps are performed evenly on both sides; weaker side determines valid load and rep count. For the second exercise, bar contacts the lower sternum or upper abdomen under control. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Side Lunge vs Reverse-Grip Incline Bench Press Strength Standards
Use these tables to compare the estimated one-rep max required for the barbell side lunge and reverse-grip incline bench press to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.
Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Barbell Side Lunge / Reverse-Grip Incline Bench Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Barbell Side Lunge vs Reverse-Grip Incline Bench Press Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Barbell Side Lunge | 36 lb16.3 kg | 53 lb24 kg | 76 lb34.5 kg | 104 lb47.2 kg |
| Reverse-Grip Incline Bench Press | 71 lb32.2 kg | 97 lb44 kg | 124 lb56.2 kg | 149 lb67.6 kg | |
| 130 lb59 kg | Barbell Side Lunge | 38 lb17.2 kg | 56 lb25.4 kg | 80 lb36.3 kg | 109 lb49.4 kg |
| Reverse-Grip Incline Bench Press | 75 lb34 kg | 102 lb46.3 kg | 130 lb59 kg | 157 lb71.2 kg | |
| 140 lb63.5 kg | Barbell Side Lunge | 40 lb18.1 kg | 59 lb26.8 kg | 84 lb38.1 kg | 115 lb52.2 kg |
| Reverse-Grip Incline Bench Press | 79 lb35.8 kg | 108 lb49 kg | 137 lb62.1 kg | 165 lb74.8 kg | |
| 150 lb68 kg | Barbell Side Lunge | 42 lb19.1 kg | 62 lb28.1 kg | 88 lb39.9 kg | 120 lb54.4 kg |
| Reverse-Grip Incline Bench Press | 83 lb37.6 kg | 113 lb51.3 kg | 144 lb65.3 kg | 173 lb78.5 kg | |
| 160 lb72.6 kg | Barbell Side Lunge | 44 lb20 kg | 64 lb29 kg | 92 lb41.7 kg | 126 lb57.2 kg |
| Reverse-Grip Incline Bench Press | 86 lb39 kg | 118 lb53.5 kg | 150 lb68 kg | 180 lb81.6 kg | |
| 170 lb77.1 kg | Barbell Side Lunge | 45 lb20.4 kg | 67 lb30.4 kg | 96 lb43.5 kg | 131 lb59.4 kg |
| Reverse-Grip Incline Bench Press | 90 lb40.8 kg | 123 lb55.8 kg | 156 lb70.8 kg | 188 lb85.3 kg | |
| 180 lb81.6 kg | Barbell Side Lunge | 47 lb21.3 kg | 69 lb31.3 kg | 99 lb44.9 kg | 136 lb61.7 kg |
| Reverse-Grip Incline Bench Press | 94 lb42.6 kg | 127 lb57.6 kg | 162 lb73.5 kg | 195 lb88.5 kg | |
| 190 lb86.2 kg | Barbell Side Lunge | 49 lb22.2 kg | 72 lb32.7 kg | 103 lb46.7 kg | 141 lb64 kg |
| Reverse-Grip Incline Bench Press | 97 lb44 kg | 132 lb59.9 kg | 168 lb76.2 kg | 202 lb91.6 kg | |
| 200 lb90.7 kg | Barbell Side Lunge | 51 lb23.1 kg | 75 lb34 kg | 107 lb48.5 kg | 146 lb66.2 kg |
| Reverse-Grip Incline Bench Press | 100 lb45.4 kg | 137 lb62.1 kg | 174 lb78.9 kg | 209 lb94.8 kg | |
| 210 lb95.3 kg | Barbell Side Lunge | 52 lb23.6 kg | 77 lb34.9 kg | 110 lb49.9 kg | 151 lb68.5 kg |
| Reverse-Grip Incline Bench Press | 104 lb47.2 kg | 141 lb64 kg | 180 lb81.6 kg | 216 lb98 kg | |
| 220 lb99.8 kg | Barbell Side Lunge | 54 lb24.5 kg | 79 lb35.8 kg | 114 lb51.7 kg | 155 lb70.3 kg |
| Reverse-Grip Incline Bench Press | 107 lb48.5 kg | 146 lb66.2 kg | 185 lb83.9 kg | 223 lb101.2 kg | |
| 230 lb104.3 kg | Barbell Side Lunge | 56 lb25.4 kg | 82 lb37.2 kg | 117 lb53.1 kg | 160 lb72.6 kg |
| Reverse-Grip Incline Bench Press | 110 lb49.9 kg | 150 lb68 kg | 191 lb86.6 kg | 229 lb103.9 kg | |
| 240 lb108.9 kg | Barbell Side Lunge | 57 lb25.9 kg | 84 lb38.1 kg | 120 lb54.4 kg | 165 lb74.8 kg |
| Reverse-Grip Incline Bench Press | 113 lb51.3 kg | 154 lb69.9 kg | 196 lb88.9 kg | 236 lb107 kg | |
| 250 lb113.4 kg | Barbell Side Lunge | 59 lb26.8 kg | 86 lb39 kg | 124 lb56.2 kg | 169 lb76.7 kg |
| Reverse-Grip Incline Bench Press | 116 lb52.6 kg | 159 lb72.1 kg | 202 lb91.6 kg | 243 lb110.2 kg | |
| 260 lb117.9 kg | Barbell Side Lunge | 60 lb27.2 kg | 89 lb40.4 kg | 127 lb57.6 kg | 174 lb78.9 kg |
| Reverse-Grip Incline Bench Press | 120 lb54.4 kg | 163 lb73.9 kg | 207 lb93.9 kg | 249 lb112.9 kg | |
| 270 lb122.5 kg | Barbell Side Lunge | 62 lb28.1 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Reverse-Grip Incline Bench Press | 123 lb55.8 kg | 167 lb75.7 kg | 212 lb96.2 kg | 255 lb115.7 kg | |
| 280 lb127 kg | Barbell Side Lunge | 63 lb28.6 kg | 93 lb42.2 kg | 133 lb60.3 kg | 183 lb83 kg |
| Reverse-Grip Incline Bench Press | 126 lb57.2 kg | 171 lb77.6 kg | 218 lb98.9 kg | 262 lb118.8 kg | |
| 290 lb131.5 kg | Barbell Side Lunge | 65 lb29.5 kg | 95 lb43.1 kg | 137 lb62.1 kg | 187 lb84.8 kg |
| Reverse-Grip Incline Bench Press | 129 lb58.5 kg | 175 lb79.4 kg | 223 lb101.2 kg | 268 lb121.6 kg | |
| 300 lb136.1 kg | Barbell Side Lunge | 66 lb29.9 kg | 98 lb44.5 kg | 140 lb63.5 kg | 191 lb86.6 kg |
| Reverse-Grip Incline Bench Press | 132 lb59.9 kg | 179 lb81.2 kg | 228 lb103.4 kg | 274 lb124.3 kg |
Women’s Barbell Side Lunge vs Reverse-Grip Incline Bench Press Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Barbell Side Lunge | 22 lb10 kg | 34 lb15.4 kg | 48 lb21.8 kg | 66 lb29.9 kg |
| Reverse-Grip Incline Bench Press | 33 lb15 kg | 45 lb20.4 kg | 59 lb26.8 kg | 76 lb34.5 kg | |
| 110 lb49.9 kg | Barbell Side Lunge | 24 lb10.9 kg | 36 lb16.3 kg | 51 lb23.1 kg | 71 lb32.2 kg |
| Reverse-Grip Incline Bench Press | 35 lb15.9 kg | 48 lb21.8 kg | 63 lb28.6 kg | 81 lb36.7 kg | |
| 120 lb54.4 kg | Barbell Side Lunge | 25 lb11.3 kg | 38 lb17.2 kg | 54 lb24.5 kg | 75 lb34 kg |
| Reverse-Grip Incline Bench Press | 37 lb16.8 kg | 51 lb23.1 kg | 66 lb29.9 kg | 86 lb39 kg | |
| 130 lb59 kg | Barbell Side Lunge | 26 lb11.8 kg | 40 lb18.1 kg | 57 lb25.9 kg | 79 lb35.8 kg |
| Reverse-Grip Incline Bench Press | 39 lb17.7 kg | 54 lb24.5 kg | 70 lb31.8 kg | 91 lb41.3 kg | |
| 140 lb63.5 kg | Barbell Side Lunge | 28 lb12.7 kg | 42 lb19.1 kg | 60 lb27.2 kg | 83 lb37.6 kg |
| Reverse-Grip Incline Bench Press | 41 lb18.6 kg | 56 lb25.4 kg | 74 lb33.6 kg | 96 lb43.5 kg | |
| 150 lb68 kg | Barbell Side Lunge | 29 lb13.2 kg | 44 lb20 kg | 63 lb28.6 kg | 87 lb39.5 kg |
| Reverse-Grip Incline Bench Press | 43 lb19.5 kg | 59 lb26.8 kg | 77 lb34.9 kg | 100 lb45.4 kg | |
| 160 lb72.6 kg | Barbell Side Lunge | 30 lb13.6 kg | 46 lb20.9 kg | 66 lb29.9 kg | 91 lb41.3 kg |
| Reverse-Grip Incline Bench Press | 45 lb20.4 kg | 62 lb28.1 kg | 80 lb36.3 kg | 104 lb47.2 kg | |
| 170 lb77.1 kg | Barbell Side Lunge | 32 lb14.5 kg | 48 lb21.8 kg | 68 lb30.8 kg | 95 lb43.1 kg |
| Reverse-Grip Incline Bench Press | 47 lb21.3 kg | 64 lb29 kg | 84 lb38.1 kg | 109 lb49.4 kg | |
| 180 lb81.6 kg | Barbell Side Lunge | 33 lb15 kg | 50 lb22.7 kg | 71 lb32.2 kg | 98 lb44.5 kg |
| Reverse-Grip Incline Bench Press | 49 lb22.2 kg | 67 lb30.4 kg | 87 lb39.5 kg | 113 lb51.3 kg | |
| 190 lb86.2 kg | Barbell Side Lunge | 34 lb15.4 kg | 52 lb23.6 kg | 74 lb33.6 kg | 102 lb46.3 kg |
| Reverse-Grip Incline Bench Press | 50 lb22.7 kg | 69 lb31.3 kg | 90 lb40.8 kg | 117 lb53.1 kg | |
| 200 lb90.7 kg | Barbell Side Lunge | 35 lb15.9 kg | 53 lb24 kg | 76 lb34.5 kg | 105 lb47.6 kg |
| Reverse-Grip Incline Bench Press | 52 lb23.6 kg | 71 lb32.2 kg | 93 lb42.2 kg | 121 lb54.9 kg | |
| 210 lb95.3 kg | Barbell Side Lunge | 36 lb16.3 kg | 55 lb24.9 kg | 79 lb35.8 kg | 109 lb49.4 kg |
| Reverse-Grip Incline Bench Press | 54 lb24.5 kg | 74 lb33.6 kg | 96 lb43.5 kg | 125 lb56.7 kg | |
| 220 lb99.8 kg | Barbell Side Lunge | 37 lb16.8 kg | 57 lb25.9 kg | 81 lb36.7 kg | 112 lb50.8 kg |
| Reverse-Grip Incline Bench Press | 56 lb25.4 kg | 76 lb34.5 kg | 99 lb44.9 kg | 129 lb58.5 kg | |
| 230 lb104.3 kg | Barbell Side Lunge | 39 lb17.7 kg | 59 lb26.8 kg | 84 lb38.1 kg | 116 lb52.6 kg |
| Reverse-Grip Incline Bench Press | 57 lb25.9 kg | 78 lb35.4 kg | 102 lb46.3 kg | 133 lb60.3 kg | |
| 240 lb108.9 kg | Barbell Side Lunge | 40 lb18.1 kg | 60 lb27.2 kg | 86 lb39 kg | 119 lb54 kg |
| Reverse-Grip Incline Bench Press | 59 lb26.8 kg | 81 lb36.7 kg | 105 lb47.6 kg | 137 lb62.1 kg |
How Your Barbell Side Lunge vs Reverse-Grip Incline Bench Press Result Is Calculated
The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.
1. Estimate a one-rep max from each set
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Set quality matters for this Barbell Side Lunge vs Reverse-Grip Incline Bench Press comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
2. Find the barbell side lunge strength level
The barbell side lunge rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the reverse-grip incline bench press strength level
The reverse-grip incline bench press rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is Balanced.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. Age range is recorded anonymously but does not change these standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the barbell side lunge | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the reverse-grip incline bench press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.
How Men’s Barbell Side Lunge and Reverse-Grip Incline Bench Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Reverse-Grip Incline Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
20.4 → 37.7 kg from 120 to 300 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Reverse-Grip Incline Bench Press standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Reverse-Grip Incline Bench Press standard is higher, and below zero means the Barbell Side Lunge standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Barbell Side Lunge and Reverse-Grip Incline Bench Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Reverse-Grip Incline Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 4.6 kg at 100 lb and 8.1 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Reverse-Grip Incline Bench Press standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Reverse-Grip Incline Bench Press standard is higher, and below zero means the Barbell Side Lunge standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Barbell Side Lunge and Reverse-Grip Incline Bench Press Exercises Used by This Calculator
For a useful comparison, perform a strict barbell side lunge and a strict reverse-grip incline bench press using the setup and load rules below. Use strict, repeatable Barbell Side Lunge and Reverse-Grip Incline Bench Press tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the exercise-specific Barbell Side Lunge setup and load convention
Barbell is positioned on the upper back; high-bar or low-bar placement is allowed. Lifter begins standing upright with feet hip-width apart. Lifter steps laterally into a wide stance. Working foot remains flat and planted throughout the rep. Lifter descends by sitting into the working hip. Non-working leg remains extended with minimal knee bend. Working thigh reaches at least parallel, with hip crease at or below knee level. Each repetition counts only after returning to a fully upright standing position with hips and knees extended and feet returned under the body. Torso remains neutral with minimal forward collapse or rotation. Each rep is controlled with consistent depth, step width, and tempo. Reps are performed evenly on both sides; weaker side determines valid load and rep count. Raw lifting only; no equipped or assisted support is included. No shallow side steps without clear depth, forward or rotational lunge substitutions, excessive torso lean, momentum-assisted returns, assisted variations, machine-based lateral lunges, Smith machine variations, partial reps, uneven step widths, or equipped lifting are included. Load input represents total barbell weight only, not bodyweight. Standards reflect unilateral lower-body strength with significant lateral stability demands. Side lunges typically allow less loading than forward or reverse lunges due to reduced mechanical efficiency. Most lifters are limited by hip mobility, adductor strength, and lateral balance. Shallow depth or shortened step width will inflate results. Strict, repeatable execution is required for valid comparisons. Estimated 1RM is calculated from the entered weight used and reps.
Use the Reverse-Grip Incline Bench Press setup and load convention
Backrest exactly 30 degrees above horizontal. Fully supinated thumb-around grip. Index-finger centerlines exactly 60.0 cm apart. Total load includes the straight bar and all plates. Bar contacts the lower sternum or upper abdomen under control. No bounce, sink, tilt, or spotter assistance. Head, shoulders, buttocks, and both feet maintain contact. Leg drive is allowed without losing five-point contact. Finish with full simultaneous elbow lockout. No board, pin, band, chain, machine, support, or equipped assistance.
Enter one recent Barbell Side Lunge result and one recent Reverse-Grip Incline Bench Press result
First lift: weight used and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Barbell Side Lunge — View the individual Barbell Side Lunge standards and next strength-level target.
- Reverse-Grip Incline Bench Press — View the individual Reverse-Grip Incline Bench Press standards and next strength-level target.
- Barbell Cossack Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Incline Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Close-Grip Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.