Skip to content
Tricep Rope Pushdown strength standards

What is a good Tricep Rope Pushdown?

For a 180 lb male, an Intermediate Tricep Rope Pushdown is about 109 lb (0.61x bodyweight). Advanced starts around 158 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Check My Level Estimate Your 1RM Methodology

Tricep Rope Pushdown 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 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

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

Tricep Rope Pushdown Standards by Age

How the Tricep Rope 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 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

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

Check Your Tricep Rope 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 109 lbs (0.61x bodyweight) on the Tricep Rope 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 Rope Pushdown Strength Levels Mean

Beginner

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

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

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

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

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 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 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

Equipment Cable Machine, Rope Attachment
  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

  • 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?

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