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.
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 its ladder is modeled from the measured standards: 0.5x bench (M) / 0.52x (F) — cable stack, ~half of bench. How modeled standards work.
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 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 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 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 |
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 | Men | Women |
|---|---|---|
| 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 |
Around 101 lb reaches Intermediate on the Strenf ladder; 182 lb is Elite. Thresholds scale with bodyweight — see the full table.
Around 46 lb reaches Intermediate; 99 lb is Elite. Women's standards are graded against women's competition data, scaled for bodyweight and 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.
From a documented coefficient applied to measured competition standards: 0.5x bench (M) / 0.52x (F) — cable stack, ~half of bench. Tiers run Beginner, Novice, Intermediate, Advanced, Elite, adjusted for sex, bodyweight and age.
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.
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