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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.

Good target 112 lb Intermediate at 180 lb
Next tier 177 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 Reverse Grip Tricep Pushdown

A solid (Intermediate) Reverse Grip Tricep Pushdown for a 180 lb male is about 112 lb (0.62x bodyweight). Use the calculator below to convert your own Reverse Grip Tricep Pushdown into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 177 lb (0.98x bodyweight).

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

Estimated Standards

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
Standards Coverage 21 bodyweights × 5 levels

How Strong Is Your Reverse Grip Tricep Pushdown?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 112 lbs (0.62x bodyweight) on the Reverse Grip Tricep Pushdown 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 Reverse Grip Tricep Pushdown entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

112 lb Typical 1RM (Intermediate)
0.62x 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 Reverse Grip Tricep Pushdown?

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 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

Is Your Reverse Grip Tricep Pushdown Good?

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

Men (180 lb): a good (Intermediate) Reverse Grip Tricep Pushdown is about 112 lb (0.62x bodyweight). Advanced lifters hit 177 lb (0.98x), and Elite is 253 lb (1.41x).

Women (140 lb): a good (Intermediate) Reverse Grip Tricep Pushdown is about 69 lb (0.49x bodyweight). Advanced lifters hit 119 lb (0.85x), and Elite is 178 lb (1.27x).

How Much Should You Be Able to Reverse Grip Tricep Pushdown?

Men: a 180 lb male should lift about 112 lb at an Intermediate level (a beginner target is around 27 lb).

Women: a 140 lb female should lift about 69 lb at an Intermediate level (a beginner target is around 11 lb).

By bodyweight (men): A 150 lb lifter lifts about 94 lb, and a 220 lb lifter lifts about 134 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 107 lb, while by age 50 the Intermediate standard is about 95 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 Reverse Grip Tricep Pushdown Strength?

How Reverse Grip Tricep Pushdown 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 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 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

  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?

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 Reverse Grip Tricep Pushdown Good for Your Weight?

Use this page to compare your Reverse Grip Tricep Pushdown 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 Reverse Grip Tricep Pushdown 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" 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.
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.

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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.