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Machine Tricep Extension strength standards

What is a good Machine Tricep Extension?

For a 180 lb male, an Intermediate Machine Tricep Extension is about 147 lb (0.82x bodyweight). Advanced starts around 209 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 147 lb Intermediate at 180 lb
Next tier 209 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 Machine Tricep Extension

A solid (Intermediate) Machine Tricep Extension for a 180 lb male is about 147 lb (0.82x bodyweight). Use the calculator below to convert your own Machine Tricep Extension into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 209 lb (1.16x bodyweight).

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

Estimated Standards

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

Primary Muscles Triceps, Forearms
Equipment Tricep Extension Machine
Standards Coverage 21 bodyweights × 5 levels

How Strong Is Your Machine Tricep Extension?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 147 lbs (0.82x bodyweight) on the Machine 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 Machine Tricep Extension entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

147 lb Typical 1RM (Intermediate)
0.82x 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 Machine 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 26 54 93 143 201
120 31 61 102 154 214
130 36 67 110 164 226
140 40 73 118 174 237
150 45 79 126 183 248
160 49 85 133 192 258
170 54 91 140 201 268
180 58 97 147 209 278
190 62 102 154 217 287
200 66 107 160 224 296
210 70 112 167 232 304
220 74 117 173 239 312
230 78 122 179 246 320
240 82 127 185 253 328
250 86 132 190 259 335
260 90 136 196 266 343
270 93 141 201 272 350
280 97 145 206 278 357
290 100 149 211 284 363
300 104 154 216 290 370
310 107 158 221 295 376

Is Your Machine Tricep Extension Good?

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

Men (180 lb): a good (Intermediate) Machine Tricep Extension is about 147 lb (0.82x bodyweight). Advanced lifters hit 209 lb (1.16x), and Elite is 278 lb (1.54x).

Women (140 lb): a good (Intermediate) Machine Tricep Extension is about 51 lb (0.36x bodyweight). Advanced lifters hit 79 lb (0.56x), and Elite is 111 lb (0.79x).

How Much Should You Be Able to Machine Tricep Extension?

Men: a 180 lb male should lift about 147 lb at an Intermediate level (a beginner target is around 58 lb).

Women: a 140 lb female should lift about 51 lb at an Intermediate level (a beginner target is around 14 lb).

By bodyweight (men): A 150 lb lifter lifts about 126 lb, and a 220 lb lifter lifts about 173 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 141 lb, while by age 50 the Intermediate standard is about 126 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 Machine Tricep Extension Strength?

How Machine 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 43 76 120 176 238
20 49 87 138 201 272
25 50 89 141 206 279
30 50 89 141 206 279
35 50 89 141 206 279
40 50 89 141 206 279
45 48 84 134 196 265
50 45 79 126 184 249
55 41 73 116 170 230
60 38 67 106 155 210
65 34 60 96 140 190
70 31 54 86 126 170
75 27 48 77 112 152
80 24 43 69 100 136
85 22 39 62 90 122
90 20 35 56 81 110

What Do Machine Tricep Extension Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning the movement path and resistance curve on the Machine 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 Machine 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 Machine 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 Machine 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 Machine 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 Machine Tricep Extension

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

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

  1. Sit down at the tricep extension machine and adjust the seat height so that your upper arms are aligned with the machine's handles.
  2. Grasp the handles with a firm grip, ensuring your elbows are close to your body and forearms are parallel to the floor.
  3. Keep your back straight against the seat and your feet flat on the floor.
  4. Extend your arms by pushing the handles downwards until your arms are fully extended but not locked at the elbows.
  5. Pause briefly at the bottom of the movement, feeling the contraction in your triceps.
  6. Slowly return to the starting position, allowing the handles to come back up without letting the weights rest completely.
  7. Repeat for the desired number of repetitions.

Tips for Machine Tricep Extension

  • Maintain a slow and controlled movement to maximize muscle engagement.
  • Avoid locking your elbows at the bottom of the movement to prevent joint strain.
  • Keep your back straight and avoid leaning forward or backward during the exercise.
  • Adjust the machine's weight to a manageable level to maintain proper form.

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

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