Tricep Pushdown Strength Standards

Modeled — anchored to measured lifts

How strong is your tricep pushdown? Graded Beginner → Elite for your sex, bodyweight and age. Intermediate for a 180 lb man is about 101 lb; for a 140 lb woman about 46 lb.

How do you compare?

Weight lifted (lb)

Reps

Bodyweight (lb)

Sex

Age

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Standards are benchmarks for tracking progress and finding weak points — not the last word on your training.

⚙︎ Machine weights vary by equipment, cable ratio, and form. Use this standard to track consistent progress on the same setup, not to compare every machine perfectly.

Tricep Pushdown is not contested in meets, so no competition data exists for it. Its ladder is modeled by applying a fixed ratio to a measured anchor lift: 0.5x bench (M) / 0.52x (F) — cable stack, ~half of bench. That ratio is a conventional strength relationship used in coaching practice and selected by Strenf — a modelling assumption, not a measurement and not a published finding. How modeled standards work.

Is your tricep pushdown good? Common loads, graded

Tiers below are before age adjustment. Use the calculator above for your own bodyweight, age and rep count.

A 45 lb tricep pushdown is below the Beginner standard for a 180 lb man — 20 kg, 0.25× bodyweight; 13 lb short of Beginner.
A 95 lb tricep pushdown is Novice for a 180 lb man — 43 kg, 0.53× bodyweight; 6 lb short of Intermediate.
A 135 lb tricep pushdown is Intermediate for a 180 lb man — 61 kg, 0.75× bodyweight; 22 lb short of Advanced.
A 185 lb tricep pushdown is Elite for a 180 lb man — 84 kg, 1.03× bodyweight.
A 20 lb tricep pushdown is below the Beginner standard for a 140 lb woman — 9 kg, 0.14× bodyweight; 7 lb short of Beginner.
A 35 lb tricep pushdown is Novice for a 140 lb woman — 16 kg, 0.25× bodyweight; 11 lb short of Intermediate.
A 45 lb tricep pushdown is Novice for a 140 lb woman — 20 kg, 0.32× bodyweight; 1 lb short of Intermediate.
A 65 lb tricep pushdown is Intermediate for a 140 lb woman — 29 kg, 0.46× bodyweight; 15 lb short of Advanced.
A 80 lb tricep pushdown is Advanced for a 140 lb woman — 36 kg, 0.57× bodyweight; 19 lb short of Elite.
A 100 lb tricep pushdown is Elite for a 140 lb woman — 45 kg, 0.71× bodyweight.

Standards by bodyweight

Men

Tricep Pushdown strength standards for men. Each cell is the estimated one-rep max in pounds (lb) needed to reach that Strenf tier at that bodyweight in pounds (lb), before age adjustment. Modeled: a fixed ratio (0.5x bench (M) / 0.52x (F) — cable stack, ~half of bench) applied to a measured anchor lift, not measured for tricep pushdown itself. Data generated 2026-06-12.
Bodyweight (lb)	Beginner (lb)	Novice (lb)	Intermediate (lb)	Advanced (lb)	Elite (lb)
120 lb	38 lb	50 lb	67 lb	104 lb	121 lb
130 lb	42 lb	55 lb	73 lb	113 lb	131 lb
140 lb	45 lb	59 lb	78 lb	122 lb	141 lb
150 lb	48 lb	63 lb	84 lb	130 lb	152 lb
160 lb	51 lb	67 lb	90 lb	139 lb	162 lb
170 lb	54 lb	71 lb	95 lb	148 lb	172 lb
180 lb	58 lb	76 lb	101 lb	157 lb	182 lb
190 lb	61 lb	80 lb	106 lb	165 lb	192 lb
200 lb	64 lb	84 lb	112 lb	174 lb	202 lb
210 lb	67 lb	88 lb	118 lb	183 lb	212 lb
220 lb	70 lb	92 lb	123 lb	191 lb	222 lb
230 lb	74 lb	97 lb	129 lb	200 lb	232 lb
240 lb	77 lb	101 lb	134 lb	209 lb	242 lb
250 lb	80 lb	105 lb	140 lb	218 lb	252 lb
260 lb	83 lb	109 lb	146 lb	226 lb	263 lb
270 lb	86 lb	113 lb	151 lb	235 lb	273 lb
280 lb	90 lb	118 lb	157 lb	244 lb	283 lb
290 lb	93 lb	122 lb	162 lb	252 lb	293 lb
300 lb	96 lb	126 lb	168 lb	261 lb	303 lb
310 lb	99 lb	130 lb	174 lb	270 lb	313 lb

Women

Tricep Pushdown strength standards for women. Each cell is the estimated one-rep max in pounds (lb) needed to reach that Strenf tier at that bodyweight in pounds (lb), before age adjustment. Modeled: a fixed ratio (0.5x bench (M) / 0.52x (F) — cable stack, ~half of bench) applied to a measured anchor lift, not measured for tricep pushdown itself. Data generated 2026-06-12.
Bodyweight (lb)	Beginner (lb)	Novice (lb)	Intermediate (lb)	Advanced (lb)	Elite (lb)
120 lb	23 lb	30 lb	40 lb	68 lb	85 lb
130 lb	25 lb	32 lb	43 lb	74 lb	92 lb
140 lb	27 lb	35 lb	46 lb	80 lb	99 lb
150 lb	28 lb	38 lb	50 lb	85 lb	106 lb
160 lb	30 lb	40 lb	53 lb	91 lb	114 lb
170 lb	32 lb	42 lb	56 lb	97 lb	121 lb
180 lb	34 lb	45 lb	59 lb	103 lb	128 lb
190 lb	36 lb	48 lb	63 lb	108 lb	135 lb
200 lb	38 lb	50 lb	66 lb	114 lb	142 lb
210 lb	40 lb	52 lb	69 lb	120 lb	149 lb
220 lb	42 lb	55 lb	73 lb	125 lb	156 lb
230 lb	44 lb	58 lb	76 lb	131 lb	163 lb
240 lb	46 lb	60 lb	79 lb	137 lb	170 lb
250 lb	48 lb	62 lb	82 lb	142 lb	178 lb
260 lb	49 lb	65 lb	86 lb	148 lb	185 lb
270 lb	51 lb	68 lb	89 lb	154 lb	192 lb
280 lb	53 lb	70 lb	92 lb	160 lb	199 lb
290 lb	55 lb	72 lb	96 lb	165 lb	206 lb
300 lb	57 lb	75 lb	99 lb	171 lb	213 lb
310 lb	59 lb	78 lb	102 lb	177 lb	220 lb

Same standards in kilograms (kg)

Men

Tricep Pushdown strength standards for men, in kilograms. Each cell is the estimated one-rep max in kilograms (kg) needed to reach that Strenf tier at that bodyweight in kilograms (kg), before age adjustment. Converted from the pound figures above at 1 lb = 0.45359237 kg. Data generated 2026-06-12.
Bodyweight (kg)	Beginner (kg)	Novice (kg)	Intermediate (kg)	Advanced (kg)	Elite (kg)
54 kg	17 kg	23 kg	30 kg	47 kg	55 kg
59 kg	19 kg	25 kg	33 kg	51 kg	60 kg
64 kg	20 kg	27 kg	36 kg	55 kg	64 kg
68 kg	22 kg	29 kg	38 kg	59 kg	69 kg
73 kg	23 kg	30 kg	41 kg	63 kg	73 kg
77 kg	25 kg	32 kg	43 kg	67 kg	78 kg
82 kg	26 kg	34 kg	46 kg	71 kg	82 kg
86 kg	28 kg	36 kg	48 kg	75 kg	87 kg
91 kg	29 kg	38 kg	51 kg	79 kg	92 kg
95 kg	30 kg	40 kg	53 kg	83 kg	96 kg
100 kg	32 kg	42 kg	56 kg	87 kg	101 kg
104 kg	33 kg	44 kg	58 kg	91 kg	105 kg
109 kg	35 kg	46 kg	61 kg	95 kg	110 kg
113 kg	36 kg	48 kg	64 kg	99 kg	115 kg
118 kg	38 kg	50 kg	66 kg	103 kg	119 kg
122 kg	39 kg	51 kg	69 kg	107 kg	124 kg
127 kg	41 kg	53 kg	71 kg	110 kg	128 kg
132 kg	42 kg	55 kg	74 kg	114 kg	133 kg
136 kg	44 kg	57 kg	76 kg	118 kg	137 kg
141 kg	45 kg	59 kg	79 kg	122 kg	142 kg

Women

Tricep Pushdown strength standards for women, in kilograms. Each cell is the estimated one-rep max in kilograms (kg) needed to reach that Strenf tier at that bodyweight in kilograms (kg), before age adjustment. Converted from the pound figures above at 1 lb = 0.45359237 kg. Data generated 2026-06-12.
Bodyweight (kg)	Beginner (kg)	Novice (kg)	Intermediate (kg)	Advanced (kg)	Elite (kg)
54 kg	10 kg	14 kg	18 kg	31 kg	39 kg
59 kg	11 kg	15 kg	19 kg	34 kg	42 kg
64 kg	12 kg	16 kg	21 kg	36 kg	45 kg
68 kg	13 kg	17 kg	22 kg	39 kg	48 kg
73 kg	14 kg	18 kg	24 kg	41 kg	52 kg
77 kg	15 kg	19 kg	25 kg	44 kg	55 kg
82 kg	16 kg	20 kg	27 kg	47 kg	58 kg
86 kg	16 kg	22 kg	28 kg	49 kg	61 kg
91 kg	17 kg	23 kg	30 kg	52 kg	64 kg
95 kg	18 kg	24 kg	31 kg	54 kg	68 kg
100 kg	19 kg	25 kg	33 kg	57 kg	71 kg
104 kg	20 kg	26 kg	34 kg	59 kg	74 kg
109 kg	21 kg	27 kg	36 kg	62 kg	77 kg
113 kg	22 kg	28 kg	37 kg	65 kg	81 kg
118 kg	22 kg	29 kg	39 kg	67 kg	84 kg
122 kg	23 kg	31 kg	40 kg	70 kg	87 kg
127 kg	24 kg	32 kg	42 kg	72 kg	90 kg
132 kg	25 kg	33 kg	43 kg	75 kg	93 kg
136 kg	26 kg	34 kg	45 kg	78 kg	97 kg
141 kg	27 kg	35 kg	46 kg	80 kg	100 kg

Age adjustment

Age changes the bar. An Intermediate tricep pushdown for a 180 lb man is about 95 lb at 40, 89 lb at 50, and 81 lb at 60; for a 140 lb woman, about 43 lb, 40 lb, and 36 lb at the same ages.

Your lift is scaled by these multipliers before grading (derived from Masters competition data):

Age adjustment applied when grading a tricep pushdown. Each value is a dimensionless multiplier applied to the lifter's estimated one-rep max before it is compared against the tier thresholds, so a higher multiplier means a smaller lift reaches the same tier. Derived from median best lift-to-bodyweight ratio by age band among Masters competitors, relative to the 24–34 band. This is a cross-sectional comparison between age groups, not a record of individuals ageing. Bands outside the listed range are clamped to the nearest value. Data generated 2026-06-12.
Age band (years)	Men (× multiplier)	Women (× multiplier)
14-17	×1.205	×1.193
18-23	×1.012	×0.993
24-34	×1.0	×1.0
35-39	×1.042	×1.064
40-44	×1.074	×1.095
45-49	×1.109	×1.129
50-54	×1.154	×1.182
55-59	×1.194	×1.234
60-64	×1.267	×1.326
65-69	×1.344	×1.396
70-79	×1.493	×1.566

FAQ

What is a good tricep pushdown for a 180 lb man?

Around 101 lb reaches Intermediate on the Strenf ladder; 182 lb is Elite. Thresholds scale with bodyweight — see the full table.

What is a good tricep pushdown for a 140 lb woman?

Around 46 lb reaches Intermediate; 99 lb is Elite. Tricep Pushdown is not contested in meets, so there are no women's tricep pushdown competition results to grade against. Women's thresholds here are derived from women's competition results for the anchor lift and scaled by the ratio shown on this page (0.5x bench (M) / 0.52x (F) — cable stack, ~half of bench), then adjusted for bodyweight and age.

What is a good tricep pushdown for my age?

For a 180 lb man, an Intermediate tricep pushdown is about 95 lb at 40, 89 lb at 50, and 81 lb at 60. For a 140 lb woman: 43 lb at 40, 40 lb at 50, and 36 lb at 60 — based on strength-retention curves from Masters competition results.

How are these tricep pushdown standards calculated?

By applying a fixed ratio to a measured anchor lift: 0.5x bench (M) / 0.52x (F) — cable stack, ~half of bench. The ratio is a conventional coaching figure selected by Strenf, not a measured result. Tiers run Beginner, Novice, Intermediate, Advanced, Elite, adjusted for sex, bodyweight and age.

What is the average tricep pushdown by age?

There is no trustworthy general-population average for any gym lift — no such dataset exists, and sites publishing one are averaging their own users' self-reported entries. Tricep Pushdown is not contested in meets, so Strenf grades it against standards modeled from lifts that are. Adjusted for age, an Intermediate tricep pushdown for a 180 lb man is about 95 lb at 40, 89 lb at 50 and 81 lb at 60; for a 140 lb woman, 43 lb, 40 lb and 36 lb.

Does age affect the tricep pushdown standard?

Yes — standards are age-adjusted using strength-retention curves derived from Masters competition results, so a 55-year-old is graded against age-appropriate expectations.