Machine Tricep Extension

Activated Muscles

Muscle Group	Muscles
Primary muscles	Triceps Brachii (Long Head, Lateral Head, and Medial Head)
Secondary muscles	None
Stabilizer muscles	Shoulder Stabilizers (Deltoids), Core (Abdominals, Obliques)
Grip muscles	Forearms (Flexors)

Muscle Group

Muscles

Primary muscles

Triceps Brachii (Long Head, Lateral Head, and Medial Head)

Secondary muscles

None

Stabilizer muscles

Shoulder Stabilizers (Deltoids), Core (Abdominals, Obliques)

Grip muscles

Forearms (Flexors)

Machine Tricep Extension Average

Level
	23 kg (50 lbs)	6 kg (14 lbs)
	40 kg (89 lbs)	13 kg (29 lbs)
	64 kg (141 lbs)	23 kg (51 lbs)
	94 kg (206 lbs)	36 kg (80 lbs)
	127 kg (279 lbs)	51 kg (113 lbs)

Level

23 kg
(50 lbs)

6 kg
(14 lbs)

40 kg
(89 lbs)

13 kg
(29 lbs)

64 kg
(141 lbs)

23 kg
(51 lbs)

94 kg
(206 lbs)

36 kg
(80 lbs)

127 kg
(279 lbs)

51 kg
(113 lbs)

Note: These standards are based on average lifters and may vary depending on individual factors such as body weight, age. More datailed data below.

Machine Tricep Extension Standards [kg]

By Bodyweight
By Age

Table by Male and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

BW
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] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Age
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] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

BW
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] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Age
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: Dumbbell weights in the table are for one dumbbell, The barbell at the gym basically weighs 20 kg / 44 lbs.

About Table

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.	Top 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Color

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.

Top 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Light	🔥 20-30 calories
Moderate	🔥 30-45 calories
Vigorous	🔥 45-60 calories
High-Intensity	🔥 60-80 calories

Intensity

Calories Burned

Light

🔥 20-30 calories

Moderate

🔥 30-45 calories

Vigorous

🔥 45-60 calories

High-Intensity

🔥 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:

Light: Warm-up sets or recovery work
Moderate: Standard working sets
Vigorous: Heavy lifting or higher volume
High-Intensity: Maximum effort or AMRAP sets

Machine Tricep Extension

Activated Muscles

Machine Tricep Extension Average [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Machine Tricep Extension Standards [kg]

Table by Male and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Male and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Female and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Female and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

About Table

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW
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
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
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
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
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
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
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
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
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
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
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
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