3 Triceps Stretches for Tight Muscles

Triceps stretches are arm movements that stretch the large muscles at the back of your upper arms.

The triceps brachii muscles help you with elbow extension and adduction and stabilization of the shoulder joint.

Triceps stretches increase flexibility of these muscles and can help prevent muscle injuries.

Triceps Stretches

Only stretch to the degree that is comfortable for you. Hold static stretches for 30s.

Warm up before performing triceps stretches to prepare your muscles to stretch.

Breathe deeply when stretching.

Dynamic Triceps Stretch

1. Stand Up Straight: Feet shoulder-width apart.
2. Arm Overhead: Lift right arm, bend at the elbow, hand towards back.
3. Elbow extension: Extend your right arm at the elbow.
4. Repeat 10x.
5. Switch arms.

Overhead Triceps Stretch

Perform this stretch while standing or sitting.

• Stand Tall: Keep your feet hip-width apart.
• Raise Your Arm: Lift your right arm overhead.
• Bend Your Elbow: Bend your right arm so your hand reaches down towards your back.
• Use Your Other Hand: Place your left hand on your right elbow.
• Apply Gentle Pressure: Gently push your right elbow with your left hand, deepening the stretch in your right tricep.
• Hold the Stretch: Maintain this position for 30 seconds.

Cross Arm Triceps Stretch

• Start Standing: Feet hip-width apart, stand upright.
• Extend Your Arm: Lift your left arm straight across your body.
• Use Your Other Arm: With your right hand, grab your right arm just above the elbow.
• Apply Gentle Pressure: Gently pull your right arm closer to your chest, feeling the stretch in your right tricep.
• Hold the Position: Keep this stretch for about 30 seconds.

How Triceps Stretches Help Your Body

These triceps stretches are used to help relieve muscle tension and improve range of motion in both elbow and shoulder joint.

Which means you would move your arm easier. This is crucial if you’re into sports which require upper body mobility, like baseball, golf or similar.

Safety Tips

Even though triceps stretches help promote flexibility and reduce muscle pain and tension, here is what you should know.

Don’t push these stretches through pain.

Don’t bounce into stretching.

Don’t hold static stretch more than 30s.

Perform static triceps stretches after your workout, not before.

Before weight training, use dynamic triceps stretches and light jogging.

How to Add Triceps Stretches to Your Workout

Add triceps stretches as a part of your shoulder stretching routine.

Or, perform static triceps stretches after your workout or training session.

Or, perform dynamic triceps stretches before your workout.

This is the best way to warm up your triceps for the upcoming training.

When to Seek a Help From a Physical Therapist or Fitness Expert

If you are not sure where to start with stretching, you should consult a physio or fitness expert to help you create a exercise routine.

However, if you have had any injury or health concern, consult your doctor.