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Reverse Grip Tricep Pushdown strength standards

What is a good Reverse Grip Tricep Pushdown?

For a 180 lb male, an Intermediate Reverse Grip Tricep Pushdown is about 112 lb (0.62x bodyweight). Advanced starts around 177 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Reverse Grip Tricep Pushdown 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 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

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

Reverse Grip Tricep Pushdown Standards by Age

How the Reverse Grip Tricep Pushdown 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 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

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

Check Your Reverse Grip Tricep Pushdown 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 112 lbs (0.62x bodyweight) on the Reverse Grip Tricep Pushdown 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 Reverse Grip Tricep Pushdown Strength Levels Mean

Beginner

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

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

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

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

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 progress with the one rep max calculator →
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

Primary Muscles Triceps, Forearms
Equipment Cable Machine, Straight Bar Attachment
  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

  • 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?

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