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Lying Tricep Extension Strength Standards

Quick Answer Lying Tricep Extension

A 180 lb male with an Intermediate-level Lying Tricep Extension of 100 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 141 lbs (0.78x bodyweight).

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

Competition-Verified

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
Data Points 71 rows

How Strong Is Your Lying 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 Lying 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 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

How Does Age Affect Lying Tricep Extension Strength?

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

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 your E1RM progress →
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?

These Lying 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 Lying Tricep Extension Good for Your Weight?

Strength standards help you objectively measure your Lying 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 Lying 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" Lying 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 Lying 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