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Tricep Extension strength standards

What is a good Tricep Extension?

The Intermediate Tricep Extension standard is about 113 lb (0.63x bodyweight) for a 180 lb man and 49 lb for a 140 lb woman. Advanced starts around 173 lb for men and 81 lb for women. Enter your bodyweight below for your exact standard. These are estimates from the FitnessVolt standards model, not averages of what people lift in the gym.

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Tricep Extension 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 9 30 63 110 166
120 12 35 71 120 178
130 16 40 79 130 190
140 19 46 86 139 201
150 22 51 93 148 212
160 26 56 100 157 223
170 29 61 107 165 233
180 33 66 113 173 242
190 36 71 120 181 251
200 40 76 126 189 260
210 43 80 132 196 269
220 46 85 138 203 277
230 50 89 143 210 286
240 53 94 149 217 293
250 56 98 154 223 301
260 60 103 160 230 309
270 63 107 165 236 316
280 66 111 170 242 323
290 69 115 175 248 330
300 72 119 180 254 337
310 75 123 185 260 343

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

Tricep Extension Standards by Age

How the Tricep Extension 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 23 51 93 146 209
20 27 59 106 168 239
25 27 60 109 172 245
30 27 60 109 172 245
35 27 60 109 172 245
40 27 60 109 172 245
45 26 57 103 163 233
50 24 54 97 153 218
55 22 50 90 142 202
60 20 45 82 129 184
65 19 41 74 117 167
70 17 37 66 105 149
75 15 33 59 94 134
80 13 29 53 84 119
85 12 26 48 75 107
90 11 24 43 68 97

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

Check Your Tricep Extension 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 113 lbs (0.63x bodyweight) on the Tricep Extension 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 Tricep Extension Strength Levels Mean

Beginner

You are learning dumbbell stabilization and control on the Tricep Extension, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.

Novice

You can perform the Tricep Extension with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.

Intermediate

Your 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

You have built significant strength on the Tricep Extension through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.

Elite

Your 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 Tricep Extension

Tier-specific training recommendations to move your Tricep Extension to the next level.

Beginner → Novice Building Your Foundation
  • Train the 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 progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Increase load progressively while keeping strict form on the 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 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 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 Tricep Extension

Primary Muscles Shoulders (Deltoids), Triceps
Equipment Dumbbell, Cable machine
  1. Start by standing or sitting upright with a dumbbell or cable in your hands.
  2. Hold the weight overhead with both hands, elbows close to your ears.
  3. Keep your upper arms stationary and slowly lower the weight behind your head by bending your elbows.
  4. Extend your arms back to the starting position by contracting your triceps.
  5. Repeat for the desired number of repetitions.

Tips

  • 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.

Where Do These Tricep Extension Standards Come From?

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