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Cable Overhead Tricep Extension Strength Standards

Quick Answer Cable Overhead Tricep Extension

A 180 lb male with an Intermediate-level Cable Overhead Tricep Extension of 99 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 152 lbs (0.84x bodyweight).

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

Competition-Verified

How strong is your Cable Overhead Tricep Extension? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Shoulders (Deltoids), Triceps, Core
Equipment Cable Machine, Rope Handle
Data Points 71 rows

How Strong Is Your Cable Overhead Tricep Extension?

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 Cable Overhead Tricep Extension?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 6 23 51 91 140
120 9 28 58 101 152
130 12 33 66 110 163
140 15 38 73 119 174
150 18 43 79 128 185
160 21 47 86 136 195
170 25 52 93 144 204
180 28 57 99 152 214
190 31 62 105 160 223
200 35 67 111 167 232
210 38 71 117 175 240
220 41 76 123 182 249
230 45 80 129 189 257
240 48 85 134 195 264
250 51 89 140 202 272
260 54 93 145 208 279
270 58 97 150 215 287
280 61 102 155 221 294
290 64 106 160 227 301
300 67 110 165 233 307
310 70 114 170 238 314

How Does Age Affect Cable Overhead Tricep Extension Strength?

How Cable Overhead Tricep Extension standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 18 43 79 126 182
20 21 49 90 145 208
25 22 50 93 148 214
30 22 50 93 148 214
35 22 50 93 148 214
40 22 50 93 148 214
45 21 48 88 141 203
50 19 45 83 132 190
55 18 41 76 122 176
60 16 38 70 112 161
65 15 34 63 101 145
70 13 31 57 90 130
75 12 27 51 81 116
80 11 24 45 72 104
85 9 22 41 65 93
90 9 20 37 58 84

What Do Cable Overhead Tricep Extension Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning the movement path and resistance curve on the Cable Overhead Tricep Extension, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.

Novice

Stronger than 20% of lifters. You can perform the Cable Overhead Tricep Extension with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.

Intermediate

Stronger than 50% of lifters. Your Cable Overhead Tricep Extension is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.

Advanced

Stronger than 80% of lifters. You have built significant strength on the Cable Overhead Tricep Extension through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.

Elite

Stronger than 95% of lifters. Your Cable Overhead Tricep Extension strength is at the upper end of what most lifters achieve. You have maximized the target muscle development through years of focused, periodized isolation work.

How to Progress Your Cable Overhead Tricep Extension

Tier-specific training recommendations to move your Cable Overhead Tricep Extension to the next level.

Beginner → Novice Building Your Foundation
  • Train the Cable Overhead Tricep Extension 2x per week with slow, controlled reps.
  • Focus on full range of motion and eliminating momentum or swinging.
  • Keep sets at RPE 6-7 to develop proper movement patterns.
  • Build the mind-muscle connection - feel the target muscle working on every rep.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Increase load progressively while keeping strict form on the Cable Overhead Tricep Extension.
  • Program 3-4 sets of 8-15 reps at RPE 7-8.
  • Add a variation (different grip, angle, or equipment) to address development gaps.
  • Place isolation work after your primary compound movements.
Plan your RPE-based sessions →
Intermediate → Advanced Advanced Isolation Techniques
  • Use drop sets, paused reps, and partial reps to break through Cable Overhead Tricep Extension plateaus.
  • Train at RPE 8-9 with advanced intensity techniques on your last 1-2 sets.
  • Manipulate tempo to increase time under tension without compromising form.
  • Manage total volume for the target muscle group across all exercises.
Calculate working set loads →
Advanced → Elite Mastery
  • Maximize Cable Overhead Tricep Extension strength through precise programming and fatigue management.
  • Use periodized blocks to cycle between volume, intensity, and deload phases.
  • Quality of contraction matters more than load at this level.
  • Continuous refinement of technique will yield the remaining gains.
View RPE-to-percentage chart →

How to Perform Cable Overhead Tricep Extension

  1. Attach a rope handle to a high pulley on a cable machine.
  2. Grasp the rope with both hands and position yourself standing with feet shoulder-width apart.
  3. Step away from the machine to create tension in the cable, and lift the rope over your head.
  4. Keep your elbows close to your head, and extend your arms fully while exhaling.
  5. Pause briefly at the top, ensuring a full contraction of the triceps.
  6. Slowly return to the starting position while inhaling, keeping control of the movement.
  7. Repeat for the desired number of repetitions.

Tips for Cable Overhead Tricep Extension

  • Maintain a neutral spine to avoid lower back strain.
  • Do not let your elbows flare out; keep them close to your head.
  • Control the movement to avoid using momentum.
  • Start with a lighter weight to master proper form before increasing resistance.

Where Do These Cable Overhead Tricep Extension Standards Come From?

These Cable Overhead Tricep Extension 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 Cable Overhead Tricep Extension Good for Your Weight?

Strength standards help you objectively measure your Cable Overhead Tricep Extension 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 Cable Overhead Tricep Extension 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" Cable Overhead Tricep Extension 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 Cable Overhead Tricep Extension 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.

Related Exercise Standards

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