Triceps Stretch
Effectively stretch your triceps brachii to improve upper arm flexibility and reduce muscle tension.
Description
A simple stretching exercise for the triceps muscles that can be done standing or sitting, where you raise your arm and bend it so that your hand is reaching towards the opposite side.
How to Do Triceps Stretch
- 1Setup
Stand or sit tall with a neutral spine and relaxed shoulders.
- 2Setup
Raise one arm directly overhead, then bend your elbow so your hand drops behind your head towards your upper back.
- 3
With your free hand, gently grasp the elbow of the raised arm.
- 4
Gently pull the elbow downwards and slightly towards your head, feeling a stretch in the posterior aspect of your upper arm.
- 5
Hold this position for the desired duration, then slowly release and repeat the stretch with the other arm.
Tips
- Breathe deeply throughout the stretch to help relax your muscles and deepen your flexibility.
- Keep your core engaged and avoid arching your lower back or shrugging your shoulders to isolate the triceps effectively.
- Only pull until you feel a mild to moderate stretch, never pushing to the point of pain.
- For a deeper stretch, imagine trying to touch your hand further down your back, focusing on lengthening the triceps.
Common Mistakes
- ×Rounding your upper back or hunching your shoulders reduces the effectiveness of the triceps stretch; instead, maintain an upright posture with your chest open.
- ×Forcing the stretch too aggressively can cause discomfort or injury; only apply gentle, steady pressure.
- ×Letting the elbow flare out to the side diminishes the stretch on the triceps; keep the elbow pointing forward as much as possible.
Variations
Overhead Triceps Stretch
Lengthen your triceps and enhance shoulder mobility with this effective overhead stretch. Gently deepen the stretch for improved flexibility and recovery.
Triceps Dip Stretch
Stretch and lengthen your triceps, chest, and shoulders with the Triceps Dip Stretch. Improve flexibility and range of motion safely and effectively.
Triceps Stretch Against Wall
Stretch your triceps effectively against a wall to improve flexibility and reduce muscle tightness. This simple stretch targets the back of your upper arm.
Reaching Down Triceps Stretch
Effectively stretch your triceps with this simple, bodyweight exercise. Improve flexibility and reduce muscle tension in your upper arms.
Related Exercises
Band side triceps extension
Target and strengthen your triceps with the Band Side Triceps Extension. This isolation exercise uses resistance band tension for improved definition and
Bodyweight Kneeling Triceps Extension
Strengthen your triceps with the Bodyweight Kneeling Triceps Extension. This effective bodyweight exercise targets the back of your upper arms, building
Tiger Tail Tricep
Improve tricep and shoulder flexibility with the Tiger Tail Tricep stretch. Use a roller to effectively massage and lengthen these key upper body muscles.
Overhead Triceps Extension with Bed Sheet
Target triceps with an effective bodyweight overhead extension using a bed sheet. Strengthen your upper arms by controlling the eccentric and concentric
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Track Triceps Stretch in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free