Skip to content
Tricep Pushdown strength standards

What is a good Tricep Pushdown?

For a 180 lb male, an Intermediate Tricep Pushdown is about 130 lb (0.72x bodyweight). Advanced starts around 191 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Check My Level Estimate Your 1RM Methodology

Tricep Pushdown Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated June 10, 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 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

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

Tricep Pushdown Standards by Age

How the 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 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

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

Check Your 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 130 lbs (0.72x bodyweight) on the 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
Help improve accuracy for everyone
Share your result
Thanks for contributing! lifters have shared their data for this exercise.
to track your progress over time.

What the Tricep Pushdown Strength Levels Mean

Beginner

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

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

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

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

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 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 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

Tricep Pushdown demonstration
Primary Muscles Triceps, Forearms
Equipment Cable Machine, Straight or Angled Bar Attachment
Difficulty Beginner
Type Isolation
  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.

Tips

  • 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.

Read the complete Tricep Pushdown guide on FitnessVolt →

Where Do These Tricep Pushdown Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Tricep Pushdown table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Tricep Pushdown itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: June 10, 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 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 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 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.

Related Exercise Standards

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.