Beginner

Overhead Triceps Stretch

Bringing the elbow overhead and dropping the hand down the back stretches the triceps long head, which crosses the shoulder joint. It also gives a light stretch to the lat and side of the torso. It is a simple, effective drill after pressing or triceps work.

Equipment
Body Weight
Body part
Triceps
Type
Stretching
Muscles worked
Target
Triceps Brachii Long Head
Secondary
Latissimus Dorsi

How to do it

  1. 1

    Stand or sit tall and raise one arm overhead.

  2. 2

    Bend that elbow so your hand drops toward the middle of your upper back.

  3. 3

    Reach the opposite hand up and grasp the bent elbow.

  4. 4

    Gently pull the elbow back and toward your head until you feel a stretch along the back of the upper arm.

  5. 5

    Keep the ribs down and hold for 20 to 30 seconds, then switch arms.

Tips

  • Avoid flaring the ribs and arching the back as you reach overhead.
  • Pull the elbow toward the midline of the head, not straight out to the side.
  • Add a slight side lean toward the opposite side to also stretch the lat.

Variations

Common mistakes

  • The hand only reaches the base of the neck and parks there, so the elbow never travels far enough for the long head to reach length; walk the fingers down the spine as the hold settles.
  • The head pushes forward against the arm to make room, and the neck ends up doing the work the triceps should be doing.
  • The elbow gets pulled for two seconds and released ten times over, when this muscle wants one continuous hold of 20 to 30 seconds.
  • Pain at the top of the overhead reach gets answered with a harder pull on the elbow; if the arm will not go overhead comfortably, the position needs lowering, not more force.
  • The wrist bends hard against the back so the forearm takes the strain; keep the hand soft and let the elbow do the traveling.

Frequently asked

How long should a beginner hold the overhead triceps stretch?
Two holds of 20 to 30 seconds per arm, taken right after pressing or triceps work, covers it. Daily use is fine since nothing here is loaded. To progress, add the second round first, then stretch the hold toward 45 seconds; pulling harder on the elbow gains nothing.
How do I make the overhead triceps stretch easier or harder?
For an easier version, skip the pull entirely and just hold the bent-elbow position overhead, or sit with your back against a chair so the ribs cannot flare. For more, brace the elbow against a doorframe or wall and lean gently into it, which gives a steadier and more patient pull than your own arm can hold.
What does the overhead triceps stretch actually do?
The long head of the triceps crosses the shoulder, so bringing the elbow overhead is the only way to put it at full length; that helps overhead reach and eases the tightness that follows pressing and triceps volume. It is a poor choice when the shoulder, not the triceps, is the limiter, because you run out of overhead room before the muscle is stretched. It is also not a fix for elbow pain, which needs its own look.

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