Machine Tricep Extension

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Tricep, Bicep
Secondary Muscles	None
Stabilizer Muscles	Deltoids, Abdominal External Oblique
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Tricep, Bicep

Secondary Muscles

None

Stabilizer Muscles

Deltoids, Abdominal External Oblique

Grip Muscles

Forearm Flexors

Machine Tricep Extension Average Weight [1RM]

Level
Beg.	23 kg (50 lbs)	6 kg (14 lbs)
Nov.	40 kg (89 lbs)	13 kg (29 lbs)
Int.	64 kg (141 lbs)	23 kg (51 lbs)
Adv.	94 kg (206 lbs)	36 kg (80 lbs)
Pro	127 kg (279 lbs)	51 kg (113 lbs)

Level

Beg.

23 kg
(50 lbs)

6 kg
(14 lbs)

Nov.

40 kg
(89 lbs)

13 kg
(29 lbs)

Int.

64 kg
(141 lbs)

23 kg
(51 lbs)

Adv.

94 kg
(206 lbs)

36 kg
(80 lbs)

Pro

127 kg
(279 lbs)

51 kg
(113 lbs)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Machine Tricep Extension Standard (kg)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
50	12	25	42	65	91
55	14	28	47	71	98
60	17	31	51	76	104
65	19	34	55	80	109
70	21	37	59	85	115
75	23	40	62	89	120
80	26	43	66	93	124
85	28	46	69	97	129
90	30	48	72	101	133
95	32	51	75	105	138
100	34	53	79	109	142
105	36	56	81	112	146
110	38	58	84	115	150
115	40	60	87	119	153
120	41	63	90	122	157
125	43	65	92	125	160
130	45	67	95	128	164
135	47	69	98	131	167
140	48	71	100	134	170

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	19	34	55	80	108
20	22	39	63	91	123
25	23	40	64	94	127
30	23	40	64	94	127
35	23	40	64	94	127
40	23	40	64	94	127
45	22	38	61	89	120
50	20	36	57	83	113
55	19	33	53	77	104
60	17	30	48	70	95
65	15	27	44	64	86
70	14	25	39	57	77
75	12	22	35	51	69
80	11	20	31	46	62
85	10	18	28	41	55
90	9	16	25	37	50

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
40	3	9	17	28	42
45	4	10	19	30	44
50	5	11	20	32	46
55	5	12	21	33	48
60	6	13	22	35	49
65	6	13	23	36	51
70	7	14	24	37	52
75	8	15	25	39	54
80	8	16	26	40	55
85	9	16	27	41	56
90	9	17	28	42	58
95	9	18	29	43	59
100	10	18	30	44	60
105	10	19	30	45	61
110	11	19	31	46	62
115	11	20	32	47	63
120	12	21	33	47	64

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	11	20	31	44
20	6	13	23	35	50
25	6	13	23	36	51
30	6	13	23	36	51
35	6	13	23	36	51
40	6	13	23	36	51
45	6	12	22	34	49
50	5	12	21	32	46
55	5	11	19	30	42
60	5	10	17	27	39
65	4	9	16	25	35
70	4	8	14	22	31
75	3	7	13	20	28
80	3	6	11	18	25
85	3	6	10	16	22
90	2	5	9	14	20

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 20-30 Calories
Medium	🔥 30-45 Calories
Hard	🔥 45-60 Calories
Max	🔥 60-80 Calories

Intensity

Calories Burned

Easy

🔥 20-30 Calories

Medium

🔥 30-45 Calories

Hard

🔥 45-60 Calories

Max

🔥 60-80 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Machine Tricep Extension

Muscles Activated

Machine Tricep Extension Average Weight [1RM]

Machine Tricep Extension Standard (kg)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
50	12	25	42	65	91
55	14	28	47	71	98
60	17	31	51	76	104
65	19	34	55	80	109
70	21	37	59	85	115
75	23	40	62	89	120
80	26	43	66	93	124
85	28	46	69	97	129
90	30	48	72	101	133
95	32	51	75	105	138
100	34	53	79	109	142
105	36	56	81	112	146
110	38	58	84	115	150
115	40	60	87	119	153
120	41	63	90	122	157
125	43	65	92	125	160
130	45	67	95	128	164
135	47	69	98	131	167
140	48	71	100	134	170

Age	Beg.	Nov.	Int.	Adv.	Pro
15	19	34	55	80	108
20	22	39	63	91	123
25	23	40	64	94	127
30	23	40	64	94	127
35	23	40	64	94	127
40	23	40	64	94	127
45	22	38	61	89	120
50	20	36	57	83	113
55	19	33	53	77	104
60	17	30	48	70	95
65	15	27	44	64	86
70	14	25	39	57	77
75	12	22	35	51	69
80	11	20	31	46	62
85	10	18	28	41	55
90	9	16	25	37	50

BW	Beg.	Nov.	Int.	Adv.	Pro
40	3	9	17	28	42
45	4	10	19	30	44
50	5	11	20	32	46
55	5	12	21	33	48
60	6	13	22	35	49
65	6	13	23	36	51
70	7	14	24	37	52
75	8	15	25	39	54
80	8	16	26	40	55
85	9	16	27	41	56
90	9	17	28	42	58
95	9	18	29	43	59
100	10	18	30	44	60
105	10	19	30	45	61
110	11	19	31	46	62
115	11	20	32	47	63
120	12	21	33	47	64

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	11	20	31	44
20	6	13	23	35	50
25	6	13	23	36	51
30	6	13	23	36	51
35	6	13	23	36	51
40	6	13	23	36	51
45	6	12	22	34	49
50	5	12	21	32	46
55	5	11	19	30	42
60	5	10	17	27	39
65	4	9	16	25	35
70	4	8	14	22	31
75	3	7	13	20	28
80	3	6	11	18	25
85	3	6	10	16	22
90	2	5	9	14	20

BW	Beg.	Nov.	Int.	Adv.	Pro
50	12	25	42	65	91
55	14	28	47	71	98
60	17	31	51	76	104
65	19	34	55	80	109
70	21	37	59	85	115
75	23	40	62	89	120
80	26	43	66	93	124
85	28	46	69	97	129
90	30	48	72	101	133
95	32	51	75	105	138
100	34	53	79	109	142
105	36	56	81	112	146
110	38	58	84	115	150
115	40	60	87	119	153
120	41	63	90	122	157
125	43	65	92	125	160
130	45	67	95	128	164
135	47	69	98	131	167
140	48	71	100	134	170

Age	Beg.	Nov.	Int.	Adv.	Pro
15	19	34	55	80	108
20	22	39	63	91	123
25	23	40	64	94	127
30	23	40	64	94	127
35	23	40	64	94	127
40	23	40	64	94	127
45	22	38	61	89	120
50	20	36	57	83	113
55	19	33	53	77	104
60	17	30	48	70	95
65	15	27	44	64	86
70	14	25	39	57	77
75	12	22	35	51	69
80	11	20	31	46	62
85	10	18	28	41	55
90	9	16	25	37	50

BW	Beg.	Nov.	Int.	Adv.	Pro
40	3	9	17	28	42
45	4	10	19	30	44
50	5	11	20	32	46
55	5	12	21	33	48
60	6	13	22	35	49
65	6	13	23	36	51
70	7	14	24	37	52
75	8	15	25	39	54
80	8	16	26	40	55
85	9	16	27	41	56
90	9	17	28	42	58
95	9	18	29	43	59
100	10	18	30	44	60
105	10	19	30	45	61
110	11	19	31	46	62
115	11	20	32	47	63
120	12	21	33	47	64

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	11	20	31	44
20	6	13	23	35	50
25	6	13	23	36	51
30	6	13	23	36	51
35	6	13	23	36	51
40	6	13	23	36	51
45	6	12	22	34	49
50	5	12	21	32	46
55	5	11	19	30	42
60	5	10	17	27	39
65	4	9	16	25	35
70	4	8	14	22	31
75	3	7	13	20	28
80	3	6	11	18	25
85	3	6	10	16	22
90	2	5	9	14	20

BW	Beg.	Nov.	Int.	Adv.	Pro
50	12	25	42	65	91
55	14	28	47	71	98
60	17	31	51	76	104
65	19	34	55	80	109
70	21	37	59	85	115
75	23	40	62	89	120
80	26	43	66	93	124
85	28	46	69	97	129
90	30	48	72	101	133
95	32	51	75	105	138
100	34	53	79	109	142
105	36	56	81	112	146
110	38	58	84	115	150
115	40	60	87	119	153
120	41	63	90	122	157
125	43	65	92	125	160
130	45	67	95	128	164
135	47	69	98	131	167
140	48	71	100	134	170

Age	Beg.	Nov.	Int.	Adv.	Pro
15	19	34	55	80	108
20	22	39	63	91	123
25	23	40	64	94	127
30	23	40	64	94	127
35	23	40	64	94	127
40	23	40	64	94	127
45	22	38	61	89	120
50	20	36	57	83	113
55	19	33	53	77	104
60	17	30	48	70	95
65	15	27	44	64	86
70	14	25	39	57	77
75	12	22	35	51	69
80	11	20	31	46	62
85	10	18	28	41	55
90	9	16	25	37	50

BW	Beg.	Nov.	Int.	Adv.	Pro
40	3	9	17	28	42
45	4	10	19	30	44
50	5	11	20	32	46
55	5	12	21	33	48
60	6	13	22	35	49
65	6	13	23	36	51
70	7	14	24	37	52
75	8	15	25	39	54
80	8	16	26	40	55
85	9	16	27	41	56
90	9	17	28	42	58
95	9	18	29	43	59
100	10	18	30	44	60
105	10	19	30	45	61
110	11	19	31	46	62
115	11	20	32	47	63
120	12	21	33	47	64

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	11	20	31	44
20	6	13	23	35	50
25	6	13	23	36	51
30	6	13	23	36	51
35	6	13	23	36	51
40	6	13	23	36	51
45	6	12	22	34	49
50	5	12	21	32	46
55	5	11	19	30	42
60	5	10	17	27	39
65	4	9	16	25	35
70	4	8	14	22	31
75	3	7	13	20	28
80	3	6	11	18	25
85	3	6	10	16	22
90	2	5	9	14	20