Tricep Stretches: How to Stretch Your Triceps With Proper Form

Tricep stretches are an arm stretch method designed to target the triceps brachii muscles on the backs of your arms. With proper form, tricep stretches can prepare your upper arm muscles for cardio and weightlifting exercises and aid in muscle recovery post-workout.

For the basic overhead tricep stretch, begin by performing 1–3 sets of 20–30 seconds on each arm. Choose your sets and length of time based on your ability to maintain good technique throughout all sets.

1. 1. Stand with your feet shoulder-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your pelvis should be slightly tucked and your ribs should be down. All repetitions should begin from this starting position.
2. 2. While maintaining your alignment, reach your right arm toward the ceiling and bend your right elbow to place your right hand in the middle of your back.
3. 3. Use your left hand to gently pull down on your elbow until you feel a stretch on the triceps muscle of your right arm.
4. 4. Hold the stretch for 20–30 seconds before repeating the stretch on your left arm.

Including tricep stretches in your daily routine can have several benefits.

1. 1. Tricep stretches can increase your flexibility. Regularly practicing tricep stretches can improve the range of motion in your upper body, specifically around your shoulder and elbow joints.
2. 2. Tricep stretches can enhance your blood flow. When you stretch your triceps, you encourage blood flow throughout the muscles in your upper arms, alleviating soreness.
3. 3. Tricep stretches can improve your arm and shoulder health. Tricep stretches work all three heads of the triceps brachii muscle—the medial, lateral, and long heads, the latter of which attaches to your scapula and extends through your shoulder joint. By stretching your triceps before performing upper-body exercises, you can help prevent a rotator cuff injury.

Once you’ve mastered basic tricep stretches, incorporate some of these alternative tricep stretching exercises into your stretching routine.

1. 1. Horizontal tricep stretch: Also known as the cross-body tricep stretch, this stretch involves extending your right arm across your body at shoulder height and using your left hand to gently press into your forearm. Your right shoulder blade should remain in a neutral or slightly retracted position. Hold for 20 seconds before repeating on the opposite side.
2. 2. Tricep towel stretch: Using a similar posture to the overhead tricep stretch, grab one end of a towel with your left hand and reach your left arm overhead. Bend your left elbow so that your left hand rests against your upper back. Reach your right hand behind your back to grip the other end of the towel. Gently pull the towel with your right hand until you feel a stretch.
3. 3. Resistance band tricep stretch: Perform this variation with the same movement pattern as a tricep towel stretch, swapping out the towel for a resistance band.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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