Triceps Pushdown Standards (70 kg / 154 lb)
2. Strength Assessment & Percentile
Male Standards (70 kg)
| Level | KG | LB | Bodyweight Ratio |
|---|---|---|---|
| Beginner | 17 kg | (39 lb) | 0.24x |
| Novice | 21 kg | (47 lb) | 0.30x |
| Intermediate | 25 kg | (56 lb) | 0.36x |
| Advanced | 31 kg | (69 lb) | 0.44x |
| Elite | 41 kg | (91 lb) | 0.59x |
Female Standards (70 kg)
| Level | KG | LB | Bodyweight Ratio |
|---|---|---|---|
| Beginner | 9 kg | (20 lb) | 0.13x |
| Novice | 11 kg | (24 lb) | 0.16x |
| Intermediate | 13 kg | (29 lb) | 0.19x |
| Advanced | 16 kg | (35 lb) | 0.23x |
| Elite | 20 kg | (45 lb) | 0.29x |
Understanding Triceps Pushdown Benchmarks at 70kg
The Triceps Pushdown is a key isolation movement targeting the Arms. Classified as a barbell lift, it serves as a cornerstone for building athletic power, raw strength, and muscular development. A cable isolation movement directly engaging the lateral and medial heads of the triceps.
At a bodyweight of 70 kg (154 lb), lifting capacities scale according to neuromuscular efficiency and muscle cross-sectional area. For male lifters at this bodyweight, the Beginner benchmark starts at 17 kg (39 lb), requiring a relative bodyweight ratio of 0.24x. To be classified as Intermediate, a male lifter must achieve a 1RM of 25 kg (56 lb) (ratio: 0.36x), while reaching the Elite standard requires a lift of 41 kg (91 lb) (ratio: 0.59x).
For female lifters weighing 70 kg (154 lb), the Beginner threshold is set at 9 kg (20 lb) (ratio: 0.13x). The Intermediate milestone is reached at a 1-Rep Max of 13 kg (29 lb) (ratio: 0.19x). For those pursuing high-level competitive targets, the Elite threshold stands at 20 kg (45 lb) (ratio: 0.29x).
These benchmarks reflect allometric scaling principles in strength sports. Relative strength (strength-to-bodyweight ratio) is naturally higher in lighter weight classes, while heavier weight classes generate higher absolute loads.
Training Tips to Improve Your Triceps Pushdown
To progress your Triceps Pushdown standard safely and transition from Beginner to Intermediate or Advanced, execute each repetition with strict mechanics and focus on the following guidelines:
- Pin your elbows to your sides and lean slightly forward from the hips.
- Push the bar/rope down until your arms are fully locked out at the bottom.
- Control the weight as you return to the starting position, keeping elbows stationary.
Methodology
Unlike crowd-sourced strength standards which rely on self-reported entries and are prone to selection and confirmation bias, the benchmarks on this site are computed using regression models fitted to official athletic performance datasets and validated exercise science studies.