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Lying Tricep Extension strength standards

What is a good Lying Tricep Extension?

For a 180 lb male, an Intermediate Lying Tricep Extension is about 100 lb (0.56x bodyweight). Advanced starts around 141 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 100 lb Intermediate at 180 lb
Next tier 141 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 Lying Tricep Extension

A solid (Intermediate) Lying Tricep Extension for a 180 lb male is about 100 lb (0.56x bodyweight). Use the calculator below to convert your own Lying Tricep Extension into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 141 lb (0.78x bodyweight).

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

Estimated Standards

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

Primary Muscles Triceps, Forearms
Equipment Barbell, EZ Curl Bar, Flat Bench
Standards Coverage 21 bodyweights × 5 levels

How Strong Is Your Lying Tricep Extension?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 100 lbs (0.56x bodyweight) on the Lying 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 Lying Tricep Extension entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

100 lb Typical 1RM (Intermediate)
0.56x 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 Lying 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 13 29 52 83 118
120 17 35 60 92 129
130 21 40 67 101 139
140 25 46 74 109 149
150 29 51 81 117 159
160 33 56 87 125 168
170 37 61 94 133 177
180 41 67 100 141 186
190 45 72 106 148 194
200 49 77 113 155 202
210 53 82 118 162 210
220 57 86 124 169 218
230 60 91 130 175 225
240 64 96 135 182 233
250 68 100 141 188 240
260 72 105 146 194 247
270 75 109 151 200 253
280 79 113 156 206 260
290 82 118 161 212 266
300 86 122 166 217 273
310 89 126 171 223 279

Is Your Lying Tricep Extension Good?

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

Men (180 lb): a good (Intermediate) Lying Tricep Extension is about 100 lb (0.56x bodyweight). Advanced lifters hit 141 lb (0.78x), and Elite is 186 lb (1.03x).

Women (140 lb): a good (Intermediate) Lying Tricep Extension is about 48 lb (0.34x bodyweight). Advanced lifters hit 75 lb (0.54x), and Elite is 105 lb (0.75x).

How Much Should You Be Able to Lying Tricep Extension?

Men: a 180 lb male should lift about 100 lb at an Intermediate level (a beginner target is around 41 lb).

Women: a 140 lb female should lift about 48 lb at an Intermediate level (a beginner target is around 14 lb).

By bodyweight (men): A 150 lb lifter lifts about 81 lb, and a 220 lb lifter lifts about 124 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 96 lb, while by age 50 the Intermediate standard is about 85 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 Lying Tricep Extension Strength?

How Lying 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 29 51 82 119 161
20 33 59 93 136 184
25 34 60 96 140 189
30 34 60 96 140 189
35 34 60 96 140 189
40 34 60 96 140 189
45 32 57 91 132 179
50 30 54 85 124 168
55 28 50 79 115 156
60 26 45 72 105 142
65 23 41 65 95 128
70 21 37 58 85 115
75 19 33 52 76 103
80 17 29 47 68 92
85 15 26 42 61 83
90 13 24 38 55 74

What Do Lying Tricep Extension Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning the bar path and loading on the Lying 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 Lying 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 Lying 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 Lying 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 Lying 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 Lying Tricep Extension

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

Beginner → Novice Building Your Foundation
  • Train the Lying 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 Lying 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 Lying 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 Lying 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 Lying Tricep Extension

  1. Lie flat on a bench, holding a barbell or EZ curl bar with an overhand grip, arms fully extended above your chest.
  2. Keep your elbows stationary and slowly lower the bar towards your forehead by bending your elbows.
  3. Stop when the bar is just above your forehead, ensuring your elbows remain in the same position.
  4. Push the bar back to the starting position by extending your elbows, using your triceps to lift the weight.
  5. Repeat for the desired number of repetitions.

Tips for Lying Tricep Extension

  • Keep your elbows tucked in and stationary to focus on the triceps.
  • Use a controlled motion to avoid hitting your forehead with the bar.
  • Start with a lighter weight to master the form before progressing to heavier weights.
  • Exhale as you extend your arms and inhale as you lower the bar.

Where Do These Lying 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 Lying Tricep Extension Good for Your Weight?

Use this page to compare your Lying 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 Lying 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" Lying 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 Lying 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.

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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.