Tricep Rope Pushdown vs Cable Overhead Triceps Extension Strength Standards
Compare your tricep rope pushdown and cable overhead triceps extension against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use High cable station with rope attachment and Cable station with rope or fixed triceps attachment. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Tricep Rope Pushdown vs Cable Overhead Triceps Extension Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the tricep rope pushdown and cable overhead triceps extension to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your tricep rope pushdown and cable overhead triceps extension.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Tricep Rope Pushdown / Cable Overhead Triceps Extension, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Tricep Rope Pushdown vs Cable Overhead Triceps Extension Standards
How to read the table: The first number is Tricep Rope Pushdown; the second is Cable Overhead Triceps Extension. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 39 / 31 lb 17.7 / 14.1 kg | 66 / 50 lb 29.9 / 22.7 kg | 101 / 77 lb 45.8 / 34.9 kg | 140 / 109 lb 63.5 / 49.4 kg |
| 130 lb 59 kg | 41 / 33 lb 18.6 / 15 kg | 69 / 53 lb 31.3 / 24 kg | 106 / 82 lb 48.1 / 37.2 kg | 148 / 115 lb 67.1 / 52.2 kg |
| 140 lb 63.5 kg | 43 / 34 lb 19.5 / 15.4 kg | 73 / 55 lb 33.1 / 24.9 kg | 112 / 86 lb 50.8 / 39 kg | 155 / 121 lb 70.3 / 54.9 kg |
| 150 lb 68 kg | 45 / 36 lb 20.4 / 16.3 kg | 76 / 58 lb 34.5 / 26.3 kg | 117 / 90 lb 53.1 / 40.8 kg | 162 / 126 lb 73.5 / 57.2 kg |
| 160 lb 72.6 kg | 47 / 37 lb 21.3 / 16.8 kg | 79 / 61 lb 35.8 / 27.7 kg | 122 / 94 lb 55.3 / 42.6 kg | 169 / 132 lb 76.7 / 59.9 kg |
| 170 lb 77.1 kg | 49 / 39 lb 22.2 / 17.7 kg | 83 / 63 lb 37.6 / 28.6 kg | 127 / 97 lb 57.6 / 44 kg | 176 / 137 lb 79.8 / 62.1 kg |
| 180 lb 81.6 kg | 51 / 41 lb 23.1 / 18.6 kg | 86 / 66 lb 39 / 29.9 kg | 132 / 101 lb 59.9 / 45.8 kg | 183 / 143 lb 83 / 64.9 kg |
| 190 lb 86.2 kg | 53 / 42 lb 24 / 19.1 kg | 89 / 68 lb 40.4 / 30.8 kg | 137 / 105 lb 62.1 / 47.6 kg | 190 / 148 lb 86.2 / 67.1 kg |
| 200 lb 90.7 kg | 55 / 43 lb 24.9 / 19.5 kg | 92 / 70 lb 41.7 / 31.8 kg | 142 / 109 lb 64.4 / 49.4 kg | 197 / 153 lb 89.4 / 69.4 kg |
| 210 lb 95.3 kg | 57 / 45 lb 25.9 / 20.4 kg | 95 / 73 lb 43.1 / 33.1 kg | 146 / 112 lb 66.2 / 50.8 kg | 203 / 158 lb 92.1 / 71.7 kg |
| 220 lb 99.8 kg | 58 / 46 lb 26.3 / 20.9 kg | 98 / 75 lb 44.5 / 34 kg | 151 / 116 lb 68.5 / 52.6 kg | 210 / 163 lb 95.3 / 73.9 kg |
| 230 lb 104.3 kg | 60 / 48 lb 27.2 / 21.8 kg | 101 / 77 lb 45.8 / 34.9 kg | 156 / 119 lb 70.8 / 54 kg | 216 / 168 lb 98 / 76.2 kg |
| 240 lb 108.9 kg | 62 / 49 lb 28.1 / 22.2 kg | 104 / 79 lb 47.2 / 35.8 kg | 160 / 123 lb 72.6 / 55.8 kg | 222 / 173 lb 100.7 / 78.5 kg |
| 250 lb 113.4 kg | 64 / 50 lb 29 / 22.7 kg | 107 / 82 lb 48.5 / 37.2 kg | 165 / 126 lb 74.8 / 57.2 kg | 228 / 178 lb 103.4 / 80.7 kg |
| 260 lb 117.9 kg | 65 / 52 lb 29.5 / 23.6 kg | 110 / 84 lb 49.9 / 38.1 kg | 169 / 129 lb 76.7 / 58.5 kg | 234 / 182 lb 106.1 / 82.6 kg |
| 270 lb 122.5 kg | 67 / 53 lb 30.4 / 24 kg | 112 / 86 lb 50.8 / 39 kg | 173 / 133 lb 78.5 / 60.3 kg | 240 / 187 lb 108.9 / 84.8 kg |
| 280 lb 127 kg | 69 / 54 lb 31.3 / 24.5 kg | 115 / 88 lb 52.2 / 39.9 kg | 177 / 136 lb 80.3 / 61.7 kg | 246 / 192 lb 111.6 / 87.1 kg |
| 290 lb 131.5 kg | 70 / 56 lb 31.8 / 25.4 kg | 118 / 90 lb 53.5 / 40.8 kg | 182 / 139 lb 82.6 / 63 kg | 252 / 196 lb 114.3 / 88.9 kg |
| 300 lb 136.1 kg | 72 / 57 lb 32.7 / 25.9 kg | 121 / 92 lb 54.9 / 41.7 kg | 186 / 142 lb 84.4 / 64.4 kg | 258 / 201 lb 117 / 91.2 kg |
Women’s Tricep Rope Pushdown vs Cable Overhead Triceps Extension Standards
How to read the table: The first number is Tricep Rope Pushdown; the second is Cable Overhead Triceps Extension. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 21 / 16 lb 9.5 / 7.3 kg | 38 / 27 lb 17.2 / 12.2 kg | 60 / 43 lb 27.2 / 19.5 kg | 87 / 64 lb 39.5 / 29 kg |
| 110 lb 49.9 kg | 22 / 17 lb 10 / 7.7 kg | 41 / 29 lb 18.6 / 13.2 kg | 63 / 46 lb 28.6 / 20.9 kg | 93 / 68 lb 42.2 / 30.8 kg |
| 120 lb 54.4 kg | 23 / 18 lb 10.4 / 8.2 kg | 43 / 31 lb 19.5 / 14.1 kg | 67 / 49 lb 30.4 / 22.2 kg | 98 / 72 lb 44.5 / 32.7 kg |
| 130 lb 59 kg | 25 / 19 lb 11.3 / 8.6 kg | 45 / 33 lb 20.4 / 15 kg | 71 / 52 lb 32.2 / 23.6 kg | 104 / 76 lb 47.2 / 34.5 kg |
| 140 lb 63.5 kg | 26 / 20 lb 11.8 / 9.1 kg | 48 / 34 lb 21.8 / 15.4 kg | 74 / 54 lb 33.6 / 24.5 kg | 109 / 80 lb 49.4 / 36.3 kg |
| 150 lb 68 kg | 27 / 21 lb 12.2 / 9.5 kg | 50 / 36 lb 22.7 / 16.3 kg | 78 / 57 lb 35.4 / 25.9 kg | 114 / 84 lb 51.7 / 38.1 kg |
| 160 lb 72.6 kg | 28 / 22 lb 12.7 / 10 kg | 52 / 38 lb 23.6 / 17.2 kg | 81 / 60 lb 36.7 / 27.2 kg | 119 / 88 lb 54 / 39.9 kg |
| 170 lb 77.1 kg | 29 / 23 lb 13.2 / 10.4 kg | 54 / 39 lb 24.5 / 17.7 kg | 85 / 62 lb 38.6 / 28.1 kg | 124 / 91 lb 56.2 / 41.3 kg |
| 180 lb 81.6 kg | 30 / 24 lb 13.6 / 10.9 kg | 56 / 41 lb 25.4 / 18.6 kg | 88 / 64 lb 39.9 / 29 kg | 129 / 95 lb 58.5 / 43.1 kg |
| 190 lb 86.2 kg | 32 / 25 lb 14.5 / 11.3 kg | 59 / 42 lb 26.8 / 19.1 kg | 91 / 67 lb 41.3 / 30.4 kg | 133 / 98 lb 60.3 / 44.5 kg |
| 200 lb 90.7 kg | 33 / 25 lb 15 / 11.3 kg | 61 / 44 lb 27.7 / 20 kg | 94 / 69 lb 42.6 / 31.3 kg | 138 / 102 lb 62.6 / 46.3 kg |
| 210 lb 95.3 kg | 34 / 26 lb 15.4 / 11.8 kg | 63 / 45 lb 28.6 / 20.4 kg | 98 / 71 lb 44.5 / 32.2 kg | 143 / 105 lb 64.9 / 47.6 kg |
| 220 lb 99.8 kg | 35 / 27 lb 15.9 / 12.2 kg | 65 / 46 lb 29.5 / 20.9 kg | 101 / 74 lb 45.8 / 33.6 kg | 147 / 108 lb 66.7 / 49 kg |
| 230 lb 104.3 kg | 36 / 28 lb 16.3 / 12.7 kg | 66 / 48 lb 29.9 / 21.8 kg | 104 / 76 lb 47.2 / 34.5 kg | 152 / 112 lb 68.9 / 50.8 kg |
| 240 lb 108.9 kg | 37 / 29 lb 16.8 / 13.2 kg | 68 / 49 lb 30.8 / 22.2 kg | 107 / 78 lb 48.5 / 35.4 kg | 156 / 115 lb 70.8 / 52.2 kg |
How Your Tricep Rope Pushdown vs Cable Overhead Triceps Extension Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the tricep rope pushdown strength level
The standards use the sex-specific thresholds from the individual Tricep Rope Pushdown tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the cable overhead triceps extension strength level
The standards use the sex-specific thresholds from the individual Cable Overhead Triceps Extension tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the tricep rope pushdown | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the cable overhead triceps extension | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Tricep Rope Pushdown and Cable Overhead Triceps Extension Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the cable overhead triceps extension standard is higher; below zero means the tricep rope pushdown standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
14.1 → 25.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the cable overhead triceps extension standard minus the tricep rope pushdown standard. A plus sign means the cable overhead triceps extension standard is higher. A minus sign means the tricep rope pushdown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −8 lb −3.6 kg | −16 lb −7.2 kg | −24 lb −10.9 kg | −31 lb −14.1 kg |
| 130 lb 59 kg | −8 lb −3.6 kg | −16 lb −7.3 kg | −24 lb −10.9 kg | −33 lb −14.9 kg |
| 140 lb 63.5 kg | −9 lb −4.1 kg | −18 lb −8.2 kg | −26 lb −11.8 kg | −34 lb −15.4 kg |
| 150 lb 68 kg | −9 lb −4.1 kg | −18 lb −8.2 kg | −27 lb −12.3 kg | −36 lb −16.3 kg |
| 160 lb 72.6 kg | −10 lb −4.5 kg | −18 lb −8.1 kg | −28 lb −12.7 kg | −37 lb −16.8 kg |
| 170 lb 77.1 kg | −10 lb −4.5 kg | −20 lb −9 kg | −30 lb −13.6 kg | −39 lb −17.7 kg |
| 180 lb 81.6 kg | −10 lb −4.5 kg | −20 lb −9.1 kg | −31 lb −14.1 kg | −40 lb −18.1 kg |
| 190 lb 86.2 kg | −11 lb −4.9 kg | −21 lb −9.6 kg | −32 lb −14.5 kg | −42 lb −19.1 kg |
| 200 lb 90.7 kg | −12 lb −5.4 kg | −22 lb −9.9 kg | −33 lb −15 kg | −44 lb −20 kg |
| 210 lb 95.3 kg | −12 lb −5.5 kg | −22 lb −10 kg | −34 lb −15.4 kg | −45 lb −20.4 kg |
| 220 lb 99.8 kg | −12 lb −5.4 kg | −23 lb −10.5 kg | −35 lb −15.9 kg | −47 lb −21.4 kg |
| 230 lb 104.3 kg | −12 lb −5.4 kg | −24 lb −10.9 kg | −37 lb −16.8 kg | −48 lb −21.8 kg |
| 240 lb 108.9 kg | −13 lb −5.9 kg | −25 lb −11.4 kg | −37 lb −16.8 kg | −49 lb −22.2 kg |
| 250 lb 113.4 kg | −14 lb −6.3 kg | −25 lb −11.3 kg | −39 lb −17.6 kg | −50 lb −22.7 kg |
| 260 lb 117.9 kg | −13 lb −5.9 kg | −26 lb −11.8 kg | −40 lb −18.2 kg | −52 lb −23.5 kg |
| 270 lb 122.5 kg | −14 lb −6.4 kg | −26 lb −11.8 kg | −40 lb −18.2 kg | −53 lb −24.1 kg |
| 280 lb 127 kg | −15 lb −6.8 kg | −27 lb −12.3 kg | −41 lb −18.6 kg | −54 lb −24.5 kg |
| 290 lb 131.5 kg | −14 lb −6.4 kg | −28 lb −12.7 kg | −43 lb −19.6 kg | −56 lb −25.4 kg |
| 300 lb 136.1 kg | −15 lb −6.8 kg | −29 lb −13.2 kg | −44 lb −20 kg | −57 lb −25.8 kg |
How Women’s Tricep Rope Pushdown and Cable Overhead Triceps Extension Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
10.5 → 18.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the cable overhead triceps extension standard minus the tricep rope pushdown standard. A plus sign means the cable overhead triceps extension standard is higher. A minus sign means the tricep rope pushdown standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −5 lb −2.2 kg | −11 lb −5 kg | −17 lb −7.7 kg | −23 lb −10.5 kg |
| 110 lb 49.9 kg | −5 lb −2.3 kg | −12 lb −5.4 kg | −17 lb −7.7 kg | −25 lb −11.4 kg |
| 120 lb 54.4 kg | −5 lb −2.2 kg | −12 lb −5.4 kg | −18 lb −8.2 kg | −26 lb −11.8 kg |
| 130 lb 59 kg | −6 lb −2.7 kg | −12 lb −5.4 kg | −19 lb −8.6 kg | −28 lb −12.7 kg |
| 140 lb 63.5 kg | −6 lb −2.7 kg | −14 lb −6.4 kg | −20 lb −9.1 kg | −29 lb −13.1 kg |
| 150 lb 68 kg | −6 lb −2.7 kg | −14 lb −6.4 kg | −21 lb −9.5 kg | −30 lb −13.6 kg |
| 160 lb 72.6 kg | −6 lb −2.7 kg | −14 lb −6.4 kg | −21 lb −9.5 kg | −31 lb −14.1 kg |
| 170 lb 77.1 kg | −6 lb −2.8 kg | −15 lb −6.8 kg | −23 lb −10.5 kg | −33 lb −14.9 kg |
| 180 lb 81.6 kg | −6 lb −2.7 kg | −15 lb −6.8 kg | −24 lb −10.9 kg | −34 lb −15.4 kg |
| 190 lb 86.2 kg | −7 lb −3.2 kg | −17 lb −7.7 kg | −24 lb −10.9 kg | −35 lb −15.8 kg |
| 200 lb 90.7 kg | −8 lb −3.7 kg | −17 lb −7.7 kg | −25 lb −11.3 kg | −36 lb −16.3 kg |
| 210 lb 95.3 kg | −8 lb −3.6 kg | −18 lb −8.2 kg | −27 lb −12.3 kg | −38 lb −17.3 kg |
| 220 lb 99.8 kg | −8 lb −3.7 kg | −19 lb −8.6 kg | −27 lb −12.2 kg | −39 lb −17.7 kg |
| 230 lb 104.3 kg | −8 lb −3.6 kg | −18 lb −8.1 kg | −28 lb −12.7 kg | −40 lb −18.1 kg |
| 240 lb 108.9 kg | −8 lb −3.6 kg | −19 lb −8.6 kg | −29 lb −13.1 kg | −41 lb −18.6 kg |
Tricep Rope Pushdown and Cable Overhead Triceps Extension Exercises Used by This Calculator
This calculator uses a strict tricep rope pushdown test and a strict cable overhead triceps extension test. Use strict canonical Tricep Rope Pushdown and Cable Overhead Triceps Extension tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Tricep Rope Pushdown setup and load convention
High cable station with rope attachment Both hands hold the rope Elbows stay close to torso Controlled flexed-elbow start Full elbow extension at lockout Controlled cable return No stack bounce or plate slam No torso lean, hip drive, or knee dip No shoulder extension to finish reps No attachment swapping Raw lifting only
Use the canonical Cable Overhead Triceps Extension setup and load convention
Cable station with rope or fixed triceps attachment Overhead or forward-leaning extension setup Enter selected cable weight for the tested set Use the same station, attachment, body angle, range, and finish Start from a controlled bent-elbow stretched position Keep upper arms consistent throughout the set Extend to a clear full finish Return under control to the same start range No pushdowns, presses, pullovers, skull crushers, dips, short finishes, or stack bounce
Enter one recent Tricep Rope Pushdown result and one recent Cable Overhead Triceps Extension result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Tricep Rope Pushdown — View the individual Tricep Rope Pushdown standards and next strength-level target.
- Cable Overhead Triceps Extension — View the individual Cable Overhead Triceps Extension standards and next strength-level target.
- Triceps Pushdown (Cable) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Lying Barbell Triceps Extensions — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Triceps Extension — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Lying Triceps Extensions — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.