Triceps Stretch
Triceps Stretch is a flexibility - bent-elbow overhead stretch exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Triceps brachii
- Secondary muscles
- Latissimus dorsi
- Exercise type
- Flexibility - bent-elbow overhead stretch
Exercise technique
- Posture
Keep the torso upright and shoulders relaxed.
- Arm
Raise one arm overhead.
- Elbow
Bend the elbow to bring the hand toward the upper back.
- Support
Lightly hold the upper arm near the elbow with the other hand.
- Guide
Keep the upper arm comfortably near your head and apply a small pull.
- Hold
Maintain ribs down while feeling a comfortable stretch behind the arm.
- Release
Remove the supporting hand, slowly extend the elbow and switch sides.
Key technique points
- Do not arch the lower back.
- Do not push your head toward the arm.
- Do not force the elbow backward.
- Keep the hold light.
- Continue breathing.
- Reduce the arm angle according to shoulder comfort.
Common mistakes
Pressing hard on the elbow
Do not increase joint loading by pushing the arm downward.
Bending the neck forward
Do not strain the neck to move your head out from under the arm.
Arching the back
Do not compensate for overhead range through spinal curvature.
Compressing the shoulder
Do not force the upper arm into a painful angle.
Pulling the wrist
Do not enlarge the stretch by pulling the hand down your back.
Rapid release
Do not suddenly remove the support hand while under tension.
Frequently asked questions
Triceps Stretch: why is “Pressing hard on the elbow” a mistake?
Do not increase joint loading by pushing the arm downward.
Triceps Stretch: why is “Bending the neck forward” a mistake?
Do not strain the neck to move your head out from under the arm.
Triceps Stretch: why is “Arching the back” a mistake?
Do not compensate for overhead range through spinal curvature.
Triceps Stretch: why is “Compressing the shoulder” a mistake?
Do not force the upper arm into a painful angle.
Triceps Stretch: why is “Pulling the wrist” a mistake?
Do not enlarge the stretch by pulling the hand down your back.
Triceps Stretch: why is “Rapid release” a mistake?
Do not suddenly remove the support hand while under tension.
What should I focus on when doing Triceps Stretch?
Do not arch the lower back. Do not push your head toward the arm. Do not force the elbow backward. Keep the hold light. Continue breathing. Reduce the arm angle according to shoulder comfort.
Related exercises
- Band Triceps Pushdown
- Overhead Cable Triceps Extension
- Chest Dip
- Decline Push-up
- Dumbbell Triceps Kickback
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.