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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.

Good target 99 lb Intermediate at 180 lb
Next tier 152 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer Cable Overhead Tricep Extension

A solid (Intermediate) Cable Overhead Tricep Extension for a 180 lb male is about 99 lb (0.55x bodyweight). Use the calculator below to convert your own Cable Overhead Tricep Extension into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 152 lb (0.84x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

Estimated Standards

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
Standards Coverage 21 bodyweights × 5 levels

How Strong Is Your Cable Overhead Tricep Extension?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 99 lbs (0.55x bodyweight) on the Cable Overhead Tricep Extension ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

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to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted Cable Overhead Tricep Extension entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

99 lb Typical 1RM (Intermediate)
0.55x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You Cable Overhead Tricep Extension?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

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

Is Your Cable Overhead Tricep Extension Good?

A quick read on what counts as a good Cable Overhead Tricep Extension at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) Cable Overhead Tricep Extension is about 99 lb (0.55x bodyweight). Advanced lifters hit 152 lb (0.84x), and Elite is 214 lb (1.19x).

Women (140 lb): a good (Intermediate) Cable Overhead Tricep Extension is about 50 lb (0.36x bodyweight). Advanced lifters hit 80 lb (0.57x), and Elite is 116 lb (0.83x).

How Much Should You Be Able to Cable Overhead Tricep Extension?

Men: a 180 lb male should lift about 99 lb at an Intermediate level (a beginner target is around 28 lb).

Women: a 140 lb female should lift about 50 lb at an Intermediate level (a beginner target is around 12 lb).

By bodyweight (men): A 150 lb lifter lifts about 79 lb, and a 220 lb lifter lifts about 123 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 93 lb, while by age 50 the Intermediate standard is about 83 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

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.

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

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 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

  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?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 2026

Is Your Cable Overhead Tricep Extension Good for Your Weight?

Use this page to compare your Cable Overhead Tricep Extension against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max 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.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

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.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
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.

Related Exercise Standards

Related Calculators

One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
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.