Tricep Stretch
A bodyweight static stretch that lengthens the triceps brachii to improve upper arm flexibility and reduce post-workout tightness; enhances shoulder and elbow mobility.
About Exercise
Equipment
Difficulty
1/5 • Beginner
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders
Accessory Muscles
Lats
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Shoulders
4/10Rear Delts
Lats
2/10Programming
Typical Rep Range
2-4 reps
Rest Between Sets
10-30 seconds
How to Perform
Stand or sit tall with feet flat. Raise one arm overhead and bend the elbow to place hand behind head.
- Grasp elbow with opposite hand.
- Gently pull elbow toward head to feel stretch in triceps.
- Hold position steadily without bouncing.
- Breathe deeply while maintaining posture.
- Release slowly and switch sides.
Coaching Tips
Form Cues
- Shoulders down and back
- Core engaged
- Elbow points up
- Gentle pull only
- Neutral spine
Breathing
Inhale to prepare, exhale as you deepen the stretch; breathe steadily throughout the hold.
Tempo
2-20-2
Range of Motion
From arm extended overhead to elbow bent with hand reaching toward upper back, until gentle pull in triceps.
Safety
Safety Notes
- Warm up first
- Stop if sharp pain occurs
- Avoid if acute elbow or shoulder injury
- Stretch both sides equally
Spotting
No spotting needed; self-performed safely.
Common Mistakes
- Bouncing into stretch
- Shoulders shrugged up
- Excessive force causing pain
- Arching back
When to Avoid
- Acute shoulder impingement
- Elbow tendonitis
Flexibility Needed
- Shoulder flexion to 150 degrees
Also known as
Overhead Tricep Stretch, Cross Body Tricep Stretch
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