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Machine Tricep Extension Strength Standards

Quick Answer Machine Tricep Extension

A 180 lb male with an Intermediate-level Machine Tricep Extension of 147 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 209 lbs (1.16x bodyweight).

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

Competition-Verified

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
Data Points 71 rows

How Strong Is Your Machine 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 Machine 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 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

How Does Age Affect Machine Tricep Extension Strength?

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

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 your E1RM progress →
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?

These Machine 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 Machine Tricep Extension Good for Your Weight?

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