What's a Good Tricep Pushdown Weight?
The average (median) man aged 19–29 who logs tricep pushdown in Liftoff lifts about 100 lb for one rep; the average woman about 55 lb. The chart below shows every age group. Machine and cable weights vary by manufacturer, so treat these as a rough guide.
In practice, a good pushdown weight is one you can move for controlled reps through a full range of motion, with your elbows pinned and no momentum.
Updated October 9, 2026 · Based on 193,810 Liftoff users
Tricep pushdown standards by age
The chart and table below show the median estimated one rep max for each age group, split by sex, among Liftoff users who log the tricep pushdown. An estimated one rep max is the most weight a lifter could move once, worked out from the sets they log.
| Age | Men (lb) | Women (lb) | Population |
|---|---|---|---|
| 13–15 | 85 | 55 | 28,875 |
| 16–18 | 100 | 55 | 67,899 |
| 19–29 | 100 | 55 | 87,768 |
| 30–39 | 105 | 55 | 7,437 |
| 40–49 | 105 | 55 | 1,831 |
Median means half of lifters in each group lift more and half lift less.
Rope or bar for tricep pushdowns?
Liftoff logs these as two exercises. Tricep Pushdown is the straight bar version and Tricep Rope Pushdown is tracked separately, so the figures on this page are for the bar.
Most people move more weight with a bar, because both hands push on one fixed handle. A rope lets your hands separate at the bottom for a longer range of motion, usually with less weight. Neither is wrong. Pick one, log it under the right name and compare like with like.
The Tricep Pushdown form guide shows the movement with video.
What changes your tricep pushdown
- The machine. Pulley ratios and stack increments vary by manufacturer. This is the biggest reason two lifters' numbers don't line up.
- Bodyweight. A heavier lifter can lean more of their own weight over the bar, which is why strict form matters for a fair comparison.
- Training age. Triceps respond quickly at first, then progress slows to small jumps.
- Sex. Men move more weight on average because of differences in upper-body muscle mass. Progress follows the same pattern for everyone.
- Technique. Elbows fixed at your sides and a full lockout make a lighter weight harder and a more honest measure.
- Attachment. Bar, rope and V-bar all load the triceps a little differently.
How to improve your tricep pushdown
- Pin your elbows. Keep your upper arms still at your sides. If your elbows drift forward, your shoulders are helping.
- Stand tall with a slight forward lean. Don't use your bodyweight to start the rep.
- Lock out and pause. Straighten your arms fully and squeeze for a beat at the bottom.
- Control the way up. Let the bar rise until your forearms pass parallel to the floor, without letting the stack pull you.
- Work in moderate to high reps. Sets of 8 to 15 suit this lift better than heavy low-rep sets.
- Progress by reps first. Stack jumps can be large on a small muscle. Add reps until the next pin is realistic.
- Pair it with a heavy press. Close grip bench press and dips load the triceps harder, and pushdowns add volume after them.
Keep reading: Tricep Pushdown form guide, how Liftoff builds its strength standards, lat pulldown standards, how many sets per muscle group per week.
How we calculated this
These figures are the median estimated one rep max among Liftoff users who logged tricep pushdown from Jul 10 to Oct 8, 2026. Each lifter counts once, at their strongest set of 12 reps or fewer, converted with the Epley formula and rounded to 5 lb.
Frequently asked questions
For men who log tricep pushdown in Liftoff, the median estimated one rep max is about 100 lb at 19–29, about 105 lb at 30–39, about 105 lb at 40–49. The table above has every age group.
Either works. A bar usually lets you move more weight. A rope gives a longer range of motion at the bottom, usually with less weight. Liftoff tracks them as separate exercises, so log the one you actually did.
Most lifters grow well on roughly 10 to 20 hard sets per muscle group each week, and pressing work counts towards your triceps total. Two or three sets of pushdowns after your presses is a sensible start.
Cable machines use different pulley ratios, so the weight on the pin isn't the force you're actually moving. Track your progress on one machine and treat numbers from other gyms as a rough guide.
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