1RM Tricep Pushdown Calculator
The Tricep Pushdown 1RM Calculator helps you estimate the maximum weight you can push down on the cable machine for one full repetition. Testing your true 1RM on pushdowns is not practical or safe, so this calculator uses your lifted weight and reps to give an accurate estimate. After calculating, our AI Personalized Coach will appear with tips on how to improve triceps strength and arm size effectively.
How to Use the Tricep Pushdown 1RM Calculator
Enter the weight you lifted on the pushdown machine (cable or resistance stack).
Enter the number of reps you performed.
Hit “Calculate” to see your estimated 1RM.
Get tips from your AI Coach in the results area.
Why Use a Tricep Pushdown 1RM Calculator?
- Measure progress: Track how your triceps strength develops over time.
- Plan workouts: Know your correct training loads for strength, hypertrophy, and endurance.
- Safer than max testing: Avoid elbow strain from trying to push your absolute max.
- Balance arm strength: Compare tricep pushdown strength to biceps curls for symmetry.
Tricep Pushdown vs Bench Press Strength
How strong should my tricep pushdown be compared to my bench press?
Your tricep pushdown 1RM will usually be 30-40% of your bench press 1RM. For example, if you can bench press 100 kg, your tricep pushdown max might fall around 30-40 kg on the cable stack.
This difference exists because the bench press engages your chest, shoulders, and triceps together, while pushdowns isolate just the triceps.
So, don’t expect pushdown numbers to rival pressing strength. Use them to directly build tricep size and lockout strength for pressing lifts.
Safety Tips for Tricep Pushdowns
- Keep elbows tucked close to your body, not flaring out.
- Avoid using momentum or swinging your body.
- Control the cable on the way back up and don’t let it snap.
- Use a full but comfortable range of motion.
- Warm up your elbows with lighter weights before heavy sets.