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Tricep Rope Pushdown Strength Standards

Quick Answer Tricep Rope Pushdown

A 180 lb male with an Intermediate-level Tricep Rope Pushdown of 109 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 158 lbs (0.88x bodyweight).

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

Competition-Verified

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

Equipment Cable Machine, Rope Attachment
Data Points 71 rows

How Strong Is Your Tricep Rope Pushdown?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You Tricep Rope 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 14 34 64 103 150
120 18 40 71 112 160
130 21 45 78 121 170
140 25 50 85 129 180
150 28 54 91 137 189
160 32 59 97 144 198
170 35 64 103 151 206
180 39 68 109 158 214
190 42 73 114 165 222
200 45 77 120 172 230
210 49 82 125 178 237
220 52 86 130 184 244
230 55 90 135 190 251
240 58 94 140 196 258
250 61 98 145 202 264
260 64 102 150 207 271
270 67 105 154 212 277
280 70 109 159 218 283
290 73 113 163 223 288
300 76 116 167 228 294
310 79 120 172 233 300

How Does Age Affect Tricep Rope Pushdown Strength?

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

Age Beginner Novice Intermediate Advanced Elite
15 28 53 88 133 183
20 32 61 101 152 210
25 33 62 104 156 215
30 33 62 104 156 215
35 33 62 104 156 215
40 33 62 104 156 215
45 31 59 98 148 204
50 29 55 92 139 192
55 27 51 85 128 177
60 24 47 78 117 162
65 22 42 70 106 146
70 20 38 63 95 131
75 18 34 57 85 117
80 16 30 51 76 105
85 14 27 45 68 94
90 13 25 41 61 85

What Do Tricep Rope Pushdown Strength Standards Mean?

Beginner

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

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

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

How to Perform Tricep Rope Pushdown

  1. Attach a rope handle to a high pulley on a cable machine.
  2. Stand facing the machine, feet shoulder-width apart.
  3. Grasp the rope with an overhand grip, palms facing inward, and position your hands shoulder-width apart.
  4. Keep your elbows close to your sides and forearms parallel to the floor; this is your starting position.
  5. Exhale and push the rope downward by extending your arms fully, spreading the rope ends apart at the bottom.
  6. Hold the contraction briefly, then slowly return to the starting position as you inhale.
  7. Repeat for the desired number of reps.

Tips for Tricep Rope Pushdown

  • Keep your elbows fixed at your sides to maximize tricep engagement.
  • Avoid using your shoulders or back to push the rope down.
  • Maintain a controlled motion throughout the exercise.
  • Adjust the weight to ensure proper form and avoid strain.

Where Do These Tricep Rope Pushdown Standards Come From?

These Tricep Rope 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 Rope Pushdown Good for Your Weight?

Strength standards help you objectively measure your Tricep Rope 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 Rope 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 Rope 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 Rope 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.

Related Exercise Standards

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