Overhead Triceps Stretch

Lengthen your triceps and enhance shoulder mobility with this effective overhead stretch. Gently deepen the stretch for improved flexibility and recovery.

BeginnerUpper Arms Body weight

Movement: Isolation
Force: Static
Per set: 30s
Rest: 15s

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Variations of Overhead Triceps Stretch

Compound

Triceps Dip Stretch

Upper Arms · Deltoid Anterior · Body weight

Intermediate

Isolation

Triceps Stretch Against Wall

Upper Arms · Body weight

Beginner

Isolation

Reaching Down Triceps Stretch

Upper Arms · Body weight

Beginner

Isolation

Triceps Stretch

Upper Arms · Triceps Brachii · Body weight

Beginner

Description

A stretching exercise primarily for the triceps and shoulders where you raise one arm, bend it at the elbow to reach the middle of your back, and use your other hand to pull the elbow towards your head.

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How to do Overhead Triceps Stretch

01
Setup
Stand tall with a neutral spine, feet hip-width apart, or sit upright in a chair with good posture.
02
Setup
Extend one arm straight overhead, then bend your elbow to bring your hand down towards the middle of your upper back.
03
Use your opposite hand to gently grasp the elbow of the bent arm.
04
Lightly pull the elbow inward and slightly downward, deepening the stretch through your triceps and the back of your shoulder.
05
Hold this position for the recommended duration, breathing deeply, then release and repeat on the other arm.

Tips

Breathe deeply: Inhale as you prepare, and exhale as you gently deepen the stretch to help your muscles relax.
Listen to your body: Only stretch to a point of comfortable tension, never pain, to prevent overstretching or injury.
Maintain posture: Keep your chest open and avoid letting your head jut forward or your back arch excessively.
Keep the assisting hand gentle: Your assisting hand should provide a light, consistent pull, not a sudden or aggressive tug.

Common mistakes

Forcing the stretch too aggressively: Instead of yanking, gently guide your elbow to a comfortable point of tension, holding steady.
Shrugging your active shoulder towards your ear: Keep your active shoulder relaxed and pulled down away from your ear to effectively target the triceps.
Arching your lower back excessively: Engage your core slightly and maintain a neutral spine to isolate the stretch to the triceps and shoulders, not strain your back.

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Questions

What muscles does Overhead Triceps Stretch work?

Overhead Triceps Stretch primarily targets Triceps Brachii.

Is Overhead Triceps Stretch good for beginners?

Overhead Triceps Stretch is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Overhead Triceps Stretch?

You need Body weight to perform Overhead Triceps Stretch. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Overhead Triceps Stretch?

Breathe deeply: Inhale as you prepare, and exhale as you gently deepen the stretch to help your muscles relax. Listen to your body: Only stretch to a point of comfortable tension, never pain, to prevent overstretching or injury. Maintain posture: Keep your chest open and avoid letting your head jut forward or your back arch excessively. Keep the assisting hand gentle: Your assisting hand should provide a light, consistent pull, not a sudden or aggressive tug.

What are common mistakes when doing Overhead Triceps Stretch?

Forcing the stretch too aggressively: Instead of yanking, gently guide your elbow to a comfortable point of tension, holding steady. Shrugging your active shoulder towards your ear: Keep your active shoulder relaxed and pulled down away from your ear to effectively target the triceps. Arching your lower back excessively: Engage your core slightly and maintain a neutral spine to isolate the stretch to the triceps and shoulders, not strain your back.