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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.

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Machine 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 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

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

Machine Tricep Extension Standards by Age

How the Machine 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 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

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

Check Your Machine 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 147 lbs (0.82x bodyweight) on the Machine 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
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What the Machine Tricep Extension Strength Levels Mean

Beginner

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

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

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

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

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

Primary Muscles Triceps, Forearms
Equipment Tricep Extension Machine
  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

  • 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?

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

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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.