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.

Good target 109 lb Intermediate at 180 lb
Next tier 158 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 Rope Pushdown

A solid (Intermediate) Tricep Rope Pushdown for a 180 lb male is about 109 lb (0.61x bodyweight). Use the calculator below to convert your own Tricep Rope Pushdown into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 158 lb (0.88x bodyweight).

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

Estimated Standards

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
Standards Coverage 21 bodyweights × 5 levels

How Strong Is Your Tricep Rope Pushdown?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 109 lbs (0.61x bodyweight) on the Tricep Rope 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.

Help improve accuracy for everyone
Share your FVCP with friends
Thanks for contributing! lifters have shared their data for this exercise.
to track your progress over time.

Reader Data Is Still Building

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

109 lb Typical 1RM (Intermediate)
0.61x 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 Rope 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 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

Is Your Tricep Rope Pushdown Good?

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

Men (180 lb): a good (Intermediate) Tricep Rope Pushdown is about 109 lb (0.61x bodyweight). Advanced lifters hit 158 lb (0.88x), and Elite is 214 lb (1.19x).

Women (140 lb): a good (Intermediate) Tricep Rope Pushdown is about 57 lb (0.41x bodyweight). Advanced lifters hit 86 lb (0.61x), and Elite is 119 lb (0.85x).

How Much Should You Be Able to Tricep Rope Pushdown?

Men: a 180 lb male should lift about 109 lb at an Intermediate level (a beginner target is around 39 lb).

Women: a 140 lb female should lift about 57 lb at an Intermediate level (a beginner target is around 18 lb).

By bodyweight (men): A 150 lb lifter lifts about 91 lb, and a 220 lb lifter lifts about 130 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 104 lb, while by age 50 the Intermediate standard is about 92 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 Rope Pushdown Strength?

How Tricep Rope 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 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 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

  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?

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: March 28, 2026

Is Your Tricep Rope Pushdown Good for Your Weight?

Use this page to compare your Tricep Rope 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 Rope 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 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.
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.

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.