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Tricep Pushdown Strength Standards

Quick Answer Tricep Pushdown

A 180 lb male with an Intermediate-level Tricep Pushdown of 130 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 191 lbs (1.06x bodyweight).

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

Tricep Pushdown demonstration
Competition-Verified

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

Equipment Cable Machine, Straight or Angled Bar Attachment
Data Points 71 rows
Difficulty Beginner
Type Isolation

How Strong Is Your Tricep Pushdown?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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How Much Should You 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 16 40 76 124 181
120 20 46 85 135 194
130 25 53 93 145 206
140 29 59 101 155 218
150 33 64 109 165 229
160 37 70 116 174 240
170 41 76 123 183 250
180 45 81 130 191 260
190 49 87 137 199 269
200 53 92 144 207 279
210 57 97 150 215 287
220 61 102 156 222 296
230 65 107 163 230 304
240 69 112 169 237 313
250 72 117 174 244 320
260 76 121 180 250 328
270 80 126 186 257 336
280 83 130 191 263 343
290 87 135 196 269 350
300 90 139 201 275 357
310 94 143 207 281 364

How Does Age Affect Tricep Pushdown Strength?

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

Age Beginner Novice Intermediate Advanced Elite
15 33 63 107 161 224
20 37 73 122 184 256
25 38 74 125 189 262
30 38 74 125 189 262
35 38 74 125 189 262
40 38 74 125 189 262
45 36 71 119 179 249
50 34 66 112 168 234
55 31 61 103 156 216
60 29 56 94 142 197
65 26 51 85 128 178
70 23 45 76 115 160
75 21 41 68 103 143
80 19 36 61 92 128
85 17 33 55 83 115
90 15 29 49 74 103

What Do Tricep Pushdown Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning the movement path and resistance curve on the 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 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 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 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 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 Tricep Pushdown

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

Beginner → Novice Building Your Foundation
  • Train the 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 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 Tricep Pushdown under competition-style commands and judging.
View RPE-to-percentage chart →

How to Perform Tricep Pushdown

  1. Attach a straight or angled bar to a high pulley on a cable machine.
  2. Stand facing the machine with feet shoulder-width apart.
  3. Grasp the bar with an overhand grip (palms facing down), hands about shoulder-width apart.
  4. Pull the bar down to your chest level, keeping your elbows close to your body.
  5. Starting position: Your forearms should be parallel to the floor, elbows bent at approximately 90 degrees.
  6. Engage your core and keep your back straight.
  7. Exhale as you push the bar down by extending your arms fully, ensuring that your elbows remain stationary.
  8. Pause briefly at the bottom of the movement, feeling the contraction in your triceps.
  9. Inhale as you return the bar to the starting position in a controlled manner.
  10. Repeat for the desired number of repetitions.

Read the complete Tricep Pushdown guide on FitnessVolt →

Tips for Tricep Pushdown

  • Keep your elbows tucked in to avoid engaging your shoulders.
  • Focus on using your triceps to push the weight down, not your back or shoulders.
  • Do not lock your elbows at the bottom of the movement to maintain tension on the triceps.
  • Use a controlled motion to avoid using momentum.

Where Do These Tricep Pushdown Standards Come From?

These 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 Tricep Pushdown Good for Your Weight?

Strength standards help you objectively measure your 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 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" 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 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