Skip to content
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.

Check My Level Estimate Your 1RM Methodology

Lying 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 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

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

Lying Tricep Extension Standards by Age

How the Lying 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 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

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

Check Your Lying 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 100 lbs (0.56x bodyweight) on the Lying 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
Help improve accuracy for everyone
Share your result
Thanks for contributing! lifters have shared their data for this exercise.
to track your progress over time.

What the Lying Tricep Extension Strength Levels Mean

Beginner

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

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

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

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

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

Primary Muscles Triceps, Forearms
Equipment Barbell, EZ Curl Bar, Flat Bench
  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

  • 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?

The levels on this page are estimates from the FitnessVolt strength standards model. The Lying Tricep Extension table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Lying 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" 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.
They are estimates from the FitnessVolt strength standards model. The Lying 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.

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.