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Triceps Stretch

Exercise Profile

Body PartTriceps, Upper Arms
EquipmentBody weight
Primary MusclesTriceps Brachii
Secondary Muscles
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Introduction to the Triceps Stretch

The Triceps Stretch is an effective exercise that primarily targets the triceps muscle, aiding in its flexibility and strength. It is suitable for individuals of all fitness levels, from beginners to advanced athletes, as it helps alleviate muscle tightness and can prevent injuries. People may choose to incorporate the Triceps Stretch into their routine to improve upper body mobility, enhance athletic performance, or even promote better posture.

Performing the: A Step-by-Step Tutorial Triceps Stretch

  • Bend your elbow so that your hand is reaching to touch the opposite shoulder blade, palm facing your back.
  • With your free hand, gently hold the elbow of the raised arm and apply slight pressure to deepen the stretch.
  • Hold this position for about 20 to 30 seconds, feeling the stretch in your triceps muscle.
  • Repeat the process with the other arm.

Tips for Performing Triceps Stretch

  • Use the Other Hand: Use your other hand to gently pull the elbow of the extended arm towards your head. This creates a stretch in the triceps muscle. Avoid pulling too hard, as this can strain the muscle.
  • Maintain Good Posture: Keep your back straight and your shoulders relaxed during the stretch. Avoid hunching or bending your back, as this can lead to strain and doesn't effectively stretch the triceps.
  • Hold the Stretch: Once you feel a stretch in your triceps, hold the position for about 15-30 seconds. This allows the muscle to relax and lengthen. Avoid bouncing or making jerky movements, as this can cause muscle tears. 5

Triceps Stretch FAQs

Can beginners do the Triceps Stretch?

Yes, beginners can definitely do the Triceps Stretch exercise. It's a simple and effective way to improve flexibility and prevent injury. However, it's important to remember to start slowly, maintain proper form, and not to push too hard to avoid injury. If you feel any pain while doing the stretch, stop immediately. It may also be helpful for beginners to have a trainer or fitness professional guide them through the exercise initially to ensure they are doing it correctly.

What are common variations of the Triceps Stretch?

  • Behind-The-Head Triceps Stretch: In this variation, you reach one arm up and bend it down behind your head, then use your other hand to gently pull your elbow towards your head.
  • Lying Triceps Stretch: This variation is done lying down on your side, with your top arm bent and your hand reaching towards your shoulder blade, while your other hand gently pushes your elbow towards your head.
  • Seated Triceps Stretch: This is done sitting down with your back straight, raising one arm overhead, bending it at the elbow and reaching it down your back, and using your other hand to gently pull your elbow.
  • Doorway Triceps Stretch: For this variation, you stand in a doorway, reach your arm up to the top of

What are good complementing exercises for the Triceps Stretch?

  • Overhead triceps extensions are another complementary exercise because they work the triceps in a different range of motion, which can help to enhance flexibility and muscle balance when combined with the Triceps Stretch.
  • Dips are also a beneficial exercise to pair with the Triceps Stretch as they target the same muscle group, but in a dynamic way, which can help to increase strength and endurance in the triceps, supporting better performance in the stretch.

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