Smart Workout Diary

Tricep Stretch

The overhead triceps stretch is a static upper-arm stretch performed by bending one elbow overhead and gently guiding it with the opposite hand. It primarily targets the triceps and can also improve comfortable shoulder mobility. It supports flexibility work before or after training and may help reduce feelings of tightness in the upper arms.

Demonstration

Tricep Stretch — demonstration 1
Tricep Stretch — demonstration 2

Instructions

  1. Stand or sit tall with your feet stable and your spine in a neutral position.
  2. Raise one arm overhead, then bend that elbow so your hand reaches toward the upper back.
  3. Use the opposite hand to lightly hold the raised elbow and guide it inward and slightly downward.
  4. Keep your chest open, ribs relaxed, and avoid arching your lower back or pulling the elbow forcefully.
  5. Hold the gentle stretch while breathing steadily, then release slowly and repeat on the other side.
Muscle Group
Triceps
Type
Stretching
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Use light pressure: the stretch should feel mild to moderate, never sharp or painful.
  2. Keep the neck relaxed: avoid pushing the head forward or shrugging the raised shoulder.
  3. Do not force the range: if the hand cannot comfortably reach the upper back, bend the elbow only as far as controlled.
  4. Breathe continuously: slow, steady breaths can help you relax into the position.
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