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Cable Overhead Tricep Extension strength standards

What is a good Cable Overhead Tricep Extension?

For a 180 lb male, an Intermediate Cable Overhead Tricep Extension is about 99 lb (0.55x bodyweight). Advanced starts around 152 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Cable Overhead Tricep Extension Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 28, 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 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

The Cable Overhead Tricep Extension standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Cable Overhead Tricep Extension Standards by Age

How the Cable Overhead Tricep Extension 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 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

The Cable Overhead Tricep Extension standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Cable Overhead Tricep Extension 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 99 lbs (0.55x bodyweight) on the Cable Overhead Tricep Extension 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 Cable Overhead Tricep Extension Strength Levels Mean

Beginner

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

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

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

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

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 progress with the one rep max calculator →
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

Primary Muscles Shoulders (Deltoids), Triceps, Core
Equipment Cable Machine, Rope Handle
  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

  • 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?

The levels on this page are estimates from the FitnessVolt strength standards model. The Cable Overhead Tricep Extension table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Cable Overhead Tricep Extension itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 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" Cable Overhead Tricep Extension 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 Cable Overhead Tricep Extension 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 Cable Overhead Tricep Extension table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
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.