Tricep Extension Strength Standards for Men and Women
Discover how your Tricep Extension performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Tricep Extension Strength Level
Calculate Your Tricep Extension Strength
Tricep Extension Weight Standards
Compare your Tricep Extension performance to these weight standards and see where you stand.
| Level | Weight |
|---|---|
| Beginner | 29 lbs |
| Novice | 62 lbs |
| Intermediate | 111 lbs |
| Advanced | 174 lbs |
| Elite | 247 lbs |
Tricep Extension Bodyweight Ratio Standards
See how your Tricep Extension strength measures up relative to your body weight.
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.15 |
| Novice | 0.35 |
| Intermediate | 0.65 |
| Advanced | 1.00 |
| Elite | 1.40 |
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.05 |
| Novice | 0.20 |
| Intermediate | 0.35 |
| Advanced | 0.60 |
| Elite | 0.85 |
Tricep Extension Standards by Bodyweight
Find the Tricep Extension strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | 11 lbs | 32 lbs | 65 lbs | 112 lbs | 168 lbs |
| 120 lbs | 14 lbs | 37 lbs | 73 lbs | 122 lbs | 180 lbs |
| 130 lbs | 18 lbs | 42 lbs | 81 lbs | 132 lbs | 192 lbs |
| 140 lbs | 21 lbs | 48 lbs | 88 lbs | 141 lbs | 203 lbs |
| 150 lbs | 24 lbs | 53 lbs | 95 lbs | 150 lbs | 214 lbs |
| 160 lbs | 28 lbs | 58 lbs | 102 lbs | 159 lbs | 225 lbs |
| 170 lbs | 31 lbs | 63 lbs | 109 lbs | 167 lbs | 235 lbs |
| 180 lbs | 35 lbs | 68 lbs | 115 lbs | 175 lbs | 244 lbs |
| 190 lbs | 38 lbs | 73 lbs | 122 lbs | 183 lbs | 253 lbs |
| 200 lbs | 42 lbs | 78 lbs | 128 lbs | 191 lbs | 262 lbs |
| 210 lbs | 45 lbs | 82 lbs | 134 lbs | 198 lbs | 271 lbs |
| 220 lbs | 48 lbs | 87 lbs | 140 lbs | 205 lbs | 279 lbs |
| 230 lbs | 52 lbs | 91 lbs | 145 lbs | 212 lbs | 288 lbs |
| 240 lbs | 55 lbs | 96 lbs | 151 lbs | 219 lbs | 295 lbs |
| 250 lbs | 58 lbs | 100 lbs | 156 lbs | 225 lbs | 303 lbs |
| 260 lbs | 62 lbs | 105 lbs | 162 lbs | 232 lbs | 311 lbs |
| 270 lbs | 65 lbs | 109 lbs | 167 lbs | 238 lbs | 318 lbs |
| 280 lbs | 68 lbs | 113 lbs | 172 lbs | 244 lbs | 325 lbs |
| 290 lbs | 71 lbs | 117 lbs | 177 lbs | 250 lbs | 332 lbs |
| 300 lbs | 74 lbs | 121 lbs | 182 lbs | 256 lbs | 339 lbs |
| 310 lbs | 77 lbs | 125 lbs | 187 lbs | 262 lbs | 345 lbs |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | 5 lbs | 15 lbs | 34 lbs | 60 lbs | 92 lbs |
| 100 lbs | 6 lbs | 18 lbs | 38 lbs | 65 lbs | 98 lbs |
| 110 lbs | 8 lbs | 20 lbs | 41 lbs | 70 lbs | 104 lbs |
| 120 lbs | 9 lbs | 23 lbs | 45 lbs | 74 lbs | 110 lbs |
| 130 lbs | 11 lbs | 25 lbs | 48 lbs | 79 lbs | 115 lbs |
| 140 lbs | 12 lbs | 27 lbs | 51 lbs | 83 lbs | 120 lbs |
| 150 lbs | 13 lbs | 30 lbs | 54 lbs | 87 lbs | 125 lbs |
| 160 lbs | 15 lbs | 32 lbs | 57 lbs | 90 lbs | 129 lbs |
| 170 lbs | 16 lbs | 34 lbs | 60 lbs | 94 lbs | 133 lbs |
| 180 lbs | 17 lbs | 36 lbs | 63 lbs | 97 lbs | 138 lbs |
| 190 lbs | 19 lbs | 38 lbs | 65 lbs | 101 lbs | 141 lbs |
| 200 lbs | 20 lbs | 40 lbs | 68 lbs | 104 lbs | 145 lbs |
| 210 lbs | 21 lbs | 42 lbs | 70 lbs | 107 lbs | 149 lbs |
| 220 lbs | 23 lbs | 43 lbs | 73 lbs | 110 lbs | 152 lbs |
| 230 lbs | 24 lbs | 45 lbs | 75 lbs | 113 lbs | 156 lbs |
| 240 lbs | 25 lbs | 47 lbs | 77 lbs | 115 lbs | 159 lbs |
| 250 lbs | 26 lbs | 49 lbs | 80 lbs | 118 lbs | 162 lbs |
| 260 lbs | 28 lbs | 50 lbs | 82 lbs | 121 lbs | 165 lbs |
Tricep Extension Standards by Age
Discover how Tricep Extension strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 25 lbs | 53 lbs | 95 lbs | 148 lbs | 211 lbs |
| 20 | 29 lbs | 61 lbs | 108 lbs | 170 lbs | 241 lbs |
| 25 | 29 lbs | 62 lbs | 111 lbs | 174 lbs | 247 lbs |
| 30 | 29 lbs | 62 lbs | 111 lbs | 174 lbs | 247 lbs |
| 35 | 29 lbs | 62 lbs | 111 lbs | 174 lbs | 247 lbs |
| 40 | 29 lbs | 62 lbs | 111 lbs | 174 lbs | 247 lbs |
| 45 | 28 lbs | 59 lbs | 105 lbs | 165 lbs | 235 lbs |
| 50 | 26 lbs | 56 lbs | 99 lbs | 155 lbs | 220 lbs |
| 55 | 24 lbs | 52 lbs | 92 lbs | 144 lbs | 204 lbs |
| 60 | 22 lbs | 47 lbs | 84 lbs | 131 lbs | 186 lbs |
| 65 | 21 lbs | 43 lbs | 76 lbs | 119 lbs | 169 lbs |
| 70 | 19 lbs | 39 lbs | 68 lbs | 107 lbs | 151 lbs |
| 75 | 17 lbs | 35 lbs | 61 lbs | 96 lbs | 136 lbs |
| 80 | 15 lbs | 31 lbs | 55 lbs | 86 lbs | 121 lbs |
| 85 | 14 lbs | 28 lbs | 50 lbs | 77 lbs | 109 lbs |
| 90 | 13 lbs | 26 lbs | 45 lbs | 70 lbs | 99 lbs |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 10 lbs | 23 lbs | 45 lbs | 73 lbs | 106 lbs |
| 20 | 11 lbs | 27 lbs | 51 lbs | 83 lbs | 121 lbs |
| 25 | 11 lbs | 27 lbs | 52 lbs | 85 lbs | 125 lbs |
| 30 | 11 lbs | 27 lbs | 52 lbs | 85 lbs | 125 lbs |
| 35 | 11 lbs | 27 lbs | 52 lbs | 85 lbs | 125 lbs |
| 40 | 11 lbs | 27 lbs | 52 lbs | 85 lbs | 125 lbs |
| 45 | 11 lbs | 26 lbs | 49 lbs | 81 lbs | 118 lbs |
| 50 | 10 lbs | 24 lbs | 47 lbs | 76 lbs | 111 lbs |
| 55 | 10 lbs | 23 lbs | 43 lbs | 70 lbs | 103 lbs |
| 60 | 9 lbs | 21 lbs | 40 lbs | 64 lbs | 94 lbs |
| 65 | 8 lbs | 19 lbs | 36 lbs | 58 lbs | 85 lbs |
| 70 | 8 lbs | 17 lbs | 32 lbs | 53 lbs | 77 lbs |
| 75 | 7 lbs | 16 lbs | 29 lbs | 47 lbs | 69 lbs |
| 80 | 7 lbs | 14 lbs | 26 lbs | 42 lbs | 62 lbs |
| 85 | 6 lbs | 13 lbs | 24 lbs | 38 lbs | 56 lbs |
| 90 | 6 lbs | 12 lbs | 22 lbs | 35 lbs | 50 lbs |
Tricep Extension Overview
Tricep Extensions are an effective exercise to isolate and strengthen the triceps by extending the arms against resistance.
Muscles Worked
Equipment Needed
Dumbbell, Cable machine
How To Perform the Tricep Extension
- Start by standing or sitting upright with a dumbbell or cable in your hands.
- Hold the weight overhead with both hands, elbows close to your ears.
- Keep your upper arms stationary and slowly lower the weight behind your head by bending your elbows.
- Extend your arms back to the starting position by contracting your triceps.
- Repeat for the desired number of repetitions.
Want to perfect your form? Check out our detailed guide on Tricep Extension for proper technique and tips.
Pro Tips for Tricep Extension
- Maintain a neutral spine and avoid arching your back.
- Keep your elbows close to your head to focus on the triceps.
- Control the movement to avoid swinging or using momentum.
- Start with a lighter weight to master the form before increasing resistance.
- Breathe out as you extend your arms and inhale as you lower the weight.
Tricep Extension Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Tricep Extension?
Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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