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Reverse Grip Tricep Pushdown Strength Standards

Quick Answer Reverse Grip Tricep Pushdown

A 180 lb male with an Intermediate-level Reverse Grip Tricep Pushdown of 112 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 177 lbs (0.98x bodyweight).

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

Competition-Verified

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

Primary Muscles Triceps, Forearms
Equipment Cable Machine, Straight Bar Attachment
Data Points 71 rows

How Strong Is Your Reverse Grip Tricep Pushdown?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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How Much Should You Reverse Grip Tricep Pushdown?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 8 29 66 118 182
120 11 34 74 128 194
130 13 39 81 137 205
140 16 44 87 146 215
150 19 48 94 154 225
160 22 53 100 162 235
170 25 57 106 170 244
180 27 62 112 177 253
190 30 66 118 184 262
200 33 70 123 191 270
210 36 74 129 198 278
220 39 78 134 204 286
230 42 82 139 211 293
240 44 86 144 217 300
250 47 90 149 223 308
260 50 93 154 229 314
270 52 97 158 234 321
280 55 101 163 240 327
290 58 104 167 245 334
300 60 108 172 251 340
310 63 111 176 256 346

How Does Age Affect Reverse Grip Tricep Pushdown Strength?

How Reverse Grip Tricep Pushdown standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 19 48 91 148 214
20 22 55 104 169 245
25 23 56 107 173 252
30 23 56 107 173 252
35 23 56 107 173 252
40 23 56 107 173 252
45 22 53 101 164 239
50 20 50 95 154 224
55 19 46 88 143 207
60 17 42 80 130 189
65 15 38 72 118 171
70 14 34 65 106 153
75 12 31 58 94 137
80 11 27 52 84 123
85 10 24 47 76 110
90 9 22 42 68 99

What Do Reverse Grip Tricep Pushdown Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning the movement path and resistance curve on the Reverse Grip Tricep Pushdown, building the shoulder stability and pressing coordination needed to handle heavier loads safely.

Novice

Stronger than 20% of lifters. You can press with a consistent path and controlled tempo on the Reverse Grip Tricep Pushdown. You are progressing linearly and building the chest, shoulder, and tricep base needed for intermediate strength.

Intermediate

Stronger than 50% of lifters. Your Reverse Grip Tricep Pushdown technique is efficient under heavy loads. You use programmed variations, understand how to manage pressing fatigue, and can grind through the mid-range sticking point.

Advanced

Stronger than 80% of lifters. You have optimized your Reverse Grip Tricep Pushdown setup for maximal force production - arch, leg drive, and grip width are dialed in. You train with periodized intensity blocks and accessory work targeting weak points.

Elite

Stronger than 95% of lifters. Your Reverse Grip Tricep Pushdown is at a competitive standard. You have refined every aspect of the lift through years of structured peaking and can produce maximal force with technical precision.

How to Progress Your Reverse Grip Tricep Pushdown

Tier-specific training recommendations to move your Reverse Grip Tricep Pushdown to the next level.

Beginner → Novice Building Your Foundation
  • Train the Reverse Grip Tricep Pushdown 2-3x per week to build pressing strength and shoulder stability.
  • Use linear progression: add 2.5-5 lbs per session.
  • Practice controlled eccentrics (3-second lowering) to build tendon strength.
  • Keep working sets at RPE 6-7 to accumulate quality volume.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Add a pressing variation (close-grip, incline, or paused) for weak-point development.
  • Increase frequency to 2-3 sessions per week with varied rep ranges.
  • Program most sets at RPE 7-8 with one heavy session including RPE 9 work.
  • Build tricep and shoulder accessory volume to support the Reverse Grip Tricep Pushdown.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks with planned volume and intensity progression.
  • Use RPE 8-9 for competition-style sets, RPE 7 for volume backoffs.
  • Target your sticking point with specific accessory work (board press, pin press, bands).
  • Manage total weekly pressing volume (12-20 sets) across all push movements.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Peak with structured 8-12 week cycles targeting a competition or max attempt.
  • Refine your setup: arch, leg drive, grip width, and bar path for maximal efficiency.
  • Use the RPE chart for precise percentage work during peaking phases.
  • Test your Reverse Grip Tricep Pushdown under competition-style commands and judging.
View RPE-to-percentage chart →

How to Perform Reverse Grip Tricep Pushdown

  1. Attach a straight bar to a high pulley on a cable machine.
  2. Stand facing the machine, feet shoulder-width apart, and grasp the bar with an underhand (supinated) grip, palms facing up.
  3. Pull your elbows close to your sides and keep them fixed throughout the exercise.
  4. Start with your forearms parallel to the ground and your elbows bent at a 90-degree angle.
  5. Exhale and push the bar downward until your arms are fully extended and your triceps are contracted.
  6. Hold the contraction for a moment, then slowly return to the starting position by bending your elbows.
  7. Repeat for the desired number of repetitions.

Tips for Reverse Grip Tricep Pushdown

  • Keep your elbows close to your body to maximize tricep engagement.
  • Avoid using momentum; perform the movement in a controlled manner.
  • Maintain a slight bend in your knees and a neutral spine position.
  • Adjust the weight to ensure you can complete the exercise with proper form.

Where Do These Reverse Grip Tricep Pushdown Standards Come From?

These Reverse Grip Tricep Pushdown 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 Reverse Grip Tricep Pushdown Good for Your Weight?

Strength standards help you objectively measure your Reverse Grip Tricep Pushdown 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 Reverse Grip Tricep Pushdown 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" Reverse Grip Tricep Pushdown 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 Reverse Grip Tricep Pushdown 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.

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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