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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.

Good target 130 lb Intermediate at 180 lb
Next tier 191 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 Tricep Pushdown

A solid (Intermediate) Tricep Pushdown for a 180 lb male is about 130 lb (0.72x bodyweight). Use the calculator below to convert your own Tricep Pushdown into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 191 lb (1.06x bodyweight).

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

Tricep Pushdown demonstration
Estimated Standards

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

Primary Muscles Triceps, Forearms
Equipment Cable Machine, Straight or Angled Bar Attachment
Standards Coverage 21 bodyweights × 5 levels
Difficulty Beginner
Type Isolation

How Strong Is Your Tricep Pushdown?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 130 lbs (0.72x bodyweight) on the 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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Reader Data Is Still Building

We do not have enough reader-submitted Tricep Pushdown entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

130 lb Typical 1RM (Intermediate)
0.72x 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 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 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

Is Your Tricep Pushdown Good?

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

Men (180 lb): a good (Intermediate) Tricep Pushdown is about 130 lb (0.72x bodyweight). Advanced lifters hit 191 lb (1.06x), and Elite is 260 lb (1.44x).

Women (140 lb): a good (Intermediate) Tricep Pushdown is about 68 lb (0.49x bodyweight). Advanced lifters hit 104 lb (0.74x), and Elite is 146 lb (1.04x).

How Much Should You Be Able to Tricep Pushdown?

Men: a 180 lb male should lift about 130 lb at an Intermediate level (a beginner target is around 45 lb).

Women: a 140 lb female should lift about 68 lb at an Intermediate level (a beginner target is around 19 lb).

By bodyweight (men): A 150 lb lifter lifts about 109 lb, and a 220 lb lifter lifts about 156 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 125 lb, while by age 50 the Intermediate standard is about 112 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 Tricep Pushdown Strength?

How 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 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 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

  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?

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: June 10, 2026

Is Your Tricep Pushdown Good for Your Weight?

Use this page to compare your 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 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" 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.
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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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.