Discover our app

Overhead Triceps Stretch

The triceps are the largest of your arm muscles. Located on the back of your upper arm, this three-headed muscle allows you to straighten your arm. This is an action that you’re doing all day long, so it’s important to maintain triceps flexibility and range of motion.

Stretching exercises for the triceps improve joint mobility and prevent muscle tightness. When done after a workout, tricep stretches also enhance workout recovery by promoting blood flow. This increased blood flow enhances the supply of oxygen to the muscle and promotes the removal of waste products.

This article focuses on the overhead triceps stretch. We’ll explore how to perform the exercise, provide expert tips to optimize the stretch, and provide programming guidance. We’ll also discuss who should and should not do this popular triceps stretching movement.

How To Do

  1. Stand with your arms by your aides and your feet hip-width apart.
  2. Raise your left arm above your head and bend the elbow to bring your hand behind your head.
  3. Bring your right hand up to grasp the left elbow and press down gently to deepen the stretch.
  4. Hold the stretch for 20–30 seconds.
  5. Repeat on the left side. 
  6. Breathe in beforehand and exhale deeply during the stretch. Perform 2–4 reps on each side.

Fitness made for you

PT-designed routines and recipes.
Get real results without the high price tag.

Explore Now

Tips From Expert

  • Ensure you focus on proper hand placement when performing the stretch. Bend one arm and reach your hand towards the opposite shoulder blade. Make sure your other hand goes on the elbow so you can pull it slightly back.
  • Avoid pulling your elbow too far back beyond its normal range of motion. You should feel a normal stretch as you pull.
  • Perform the stretch using a slow and controlled movement. Avoid using rapid movements to limit joint stress and reduce injury risk.
  • Your chest should be up with your head facing forward. Your hips should be facing forward with your body in a straight line.

Optimal Sets and Reps

Here is a set and rep guide for the overhead triceps stretch based on four common training objectives:

Training TypeSetsDuration
Strength Training2–310–12 seconds
Hypertrophy2–312–15 seconds
Endurance Training2–315–20 seconds
Power TrainingN/AN/A
Optimal Sets & Reps of Overhead Triceps Stretch

How to Put in Your Workout Split

The overhead triceps stretch is a valuable addition to workouts that involve pushing exercises since these exercises utilize your triceps. Examples include the bench press and overhead press. It should also be used as part of any triceps-isolation workout.

If you are following a 3 day workout split, you should do this stretch when you perform any pushing exercises. On a push/pull/legs program, do it on your push day. 

For a long time, static stretching before a workout has been considered detrimental to strength, power, and explosiveness. However, recent research suggests that short-term static stretching (less than 60 seconds) is not harmful to strength and power performance. If these are your goals, we recommend performing 20–30 second static stretches before your workout. 

For the general population, we recommend stretching the triceps, chest, and shoulders before your push workouts. Hold each stretch for 20–30 seconds and repeat two to four times. Remember to work both sides of the body equally. 

We also recommend including dynamic stretching in your pre-workout routine. Unlike static stretching, where you hold a stretch for a time, dynamic stretching involves movement. Typically, you are moving a joint through its full range of motion without resistance. The bodyweight triceps extension, where you bend and straighten the elbow, is an example of this.

Primary Muscle Groups

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Triceps Long Heads

The triceps consist of three parts, or heads. Together, they form a horseshoe shape above the elbow joint. The long head is the portion closest to the body. 

The muscle fibers of the long head originate on the shoulder blade (scapula). Then, they run down the upper arm bone (humerus) to converge with the other two heads. The combined head then crosses the elbow joint to insert into the ulna bone of the forearm.

The primary function of the long head is to assist the other two heads in extending (straightening) the elbow. It also assists in shoulder extension and adduction. This is when you move your arm back behind your body or toward your midline.

The overhead triceps stretch targets both of those movements. It works to pull the muscle in the opposite direction of its action, giving you a good stretch. With the overhead triceps stretch, you are stretching with the arm and elbow fully flexed (arm overhead and elbow bent). As a result, the triceps long head receives maximum stretch during this exercise.

Secondary Muscle Groups

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

Latissimus Dorsi

Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.

Latissimus Dorsi

The latissimus dorsi, or lats, covers about a third of the back's muscle mass. Its muscle fibers originate on the lower two-thirds of the spine, lower ribs, shoulder blades, and upper pelvis. Those fibers run diagonally up and out to insert at the top of the humerus by the armpit.

The primary function of the lats is to pull the upper arm back and toward the hip bone. With your arm overhead, the lats are put on stretch. This means the overhead triceps stretch targets the lats as well.

Serratus Anterior

The serratus anterior runs from the ribs around the sides of the body to the edge of the shoulder blade. During the overhead triceps stretch, this muscle helps stabilize the shoulder blades against the rib cage. This helps keep your shoulder aligned during the stretch.

The serratus anterior also assists with upward shoulder blade rotation when you raise your arm. This helps achieve a full range of motion during the overhead triceps stretch. The muscle also helps you to maintain an upright posture while doing this stretch.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Diamond Push-Up

Chair Tricep Dip

Close-Grip Push-Up

Crab Walk

Knee Diamond Push-Up

Side Lying Tricep Press

Forearm Push-Up

Knee Close-Grip Push-Up

Wall Tricep Press

TRX Close-Grip Push-Ups

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Ez Bar Lying Triceps Extension

Triceps Dips

Barbell Lying Triceps Extension

Dumbbell Skull Crusher

Ring Dip

Cable Tricep Pushdown

Overhead Cable Tricep Extension

Rope Tricep Extension

Cross-Body Tricep Extension

Resistance Band Tricep Pushdown

Who Should Do?

Weight Trainers

People who perform resistance exercises that involve pushing will benefit from including the overhead triceps stretch in their warm-up. The stretch stimulates blood flow in the shoulders and triceps, increasing the supply of nutrients and oxygen to the working muscles. It also loosens the shoulder joint and surrounding muscles.

Stretch your triceps before your advanced or beginner arm workout.  This will activate the muscle fibers, potentially leading to better engagement during the workout. Stretched muscles are also less likely to suffer a strain during resistance training.

Desk Workers

People who spend a lot of time working at a desk may end up with tight triceps and bad shoulder posture. The overhead triceps extension greatly reduces muscle stiffness, improves posture, and increases range of motion.

We recommend that desk-bound people take a pause from their work every hour. They should stand up, walk around, and perform both dynamic and static stretches. In addition to the overhead triceps stretch, we suggest arm circles, chest hugs, and back extensions.

Who Should Not Do?

People With Shoulder Injuries

People with an existing shoulder injury should not do the overhead triceps stretch. Examples of such injuries are rotator cuff tears, shoulder impingement, and dislocations. The overhead movement may increase pain, further damaging the shoulder joint.

If you have a shoulder injury, we recommend doing triceps stretches that do not involve raising your arms overhead. An example of this is the bodyweight triceps extension.

You can also consult a physical therapist or healthcare provider to discuss better alternatives.

People With Limited Shoulder Mobility

If you have limited shoulder mobility, you should avoid this stretch. Loss of mobility can be associated with arthritis in the shoulder or other conditions. Lifting the arm overhead may cause discomfort and/or joint damage.

Choose triceps stretching movements that do not require lifting your arms overhead. Examples are the bodyweight triceps extension and the isometric triceps stretch with hands clasped in front of your body.

Your physical therapist or healthcare provider can also help you find other ways to stretch your triceps comfortably.

Benefits Of The Overhead Triceps Stretch

Reduces Risk Of Injuries 

The overhead triceps stretch promotes flexibility, stability, and range of motion. This reduces your risk of suffering a muscle strain or tear when exercising the triceps or shoulders. This stretch also increases blood flow to the triceps and shoulders. As a result, there is an increased oxygen and nutrient flow to the working muscles. This warms up these muscles for the work to come.

The overhead triceps stretch also increases shoulder mobility and alignment, ensuring you exercise within a safe range of motion.

Enhances Strength

Performing the overhead triceps stretch before strength training exercises may help improve triceps strength. Fully stretching a muscle makes it more capable of efficiently generating force. 

This will make you stronger on exercises such as tricep pushdowns, dips, bench presses, and overhead presses. Ability to lift more weight leads to greater muscle gain potential.

Improves Posture 

The overhead triceps stretch helps properly align the shoulders and upper back. Tight triceps may contribute to forward head and rounded shoulder posture. This stretch helps to offset tight triceps, promoting a more upright posture. 

By regularly incorporating the overhead triceps stretch into your routine, you can enhance shoulder mobility, reduce muscle tension, and support the natural alignment of your upper body. This improves your appearance and reduces the risk of posture-related aches and pains.

Frequently Asked Questions

What does the overhead triceps stretch stretch?

The overhead triceps stretch primarily stretches the long head of the triceps muscle. The latissimus dorsi and the serratus anterior are secondary muscles that are also stretched.

Why are my triceps so tight?

There are a number of causes for tight triceps, including poor posture and lack of stretching. Repeated activities that heavily involve the triceps, like the bench press and push-up, may also overwork the triceps. This may cause muscle tightening.

What is a common mistake when doing the overhead triceps stretch?

A common mistake when doing the overhead triceps stretch is to push down with too much force on the elbow. Another mistake is to allow the elbow to flare out from the side of the head.

Are overhead triceps stretches good?

Yes, the overhead triceps stretch is a very effective stretching movement. It stretches the long head of your triceps through a full range of motion while also stretching the latissimus dorsi and serratus anterior.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

  1. Schoenfeld, B.J., Grgic, J., Van, D.W. and Plotkin, D.L. (2021). Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports, [online] 9(2), pp.32–32. doi:https://doi.org/10.3390/sports9020032.
  2. ‌Matsuo, H., Kubota, M., Shimada, S., Ippei Kitade, Matsumura, M., Tadayoshi Nonoyama, Yusuke Koie, Hiroaki Naruse, Takahashi, A., Oki, H., Yasuo Kokubo and Akihiko Matsumine (2020). The Effect of Static Stretching Duration on Muscle Blood Volume and Oxygenation. Journal of strength and conditioning research, [online] 36(2), pp.379–385. doi:https://doi.org/10.1519/jsc.0000000000003457.
  3. ‌Afonso, J., Ramirez-Campillo, R., João Moscão, Rocha, T., Zacca, R., Martins, A., Milheiro, A.A., Ferreira, J., Sarmento, H. and Filipe Manuel Clemente (2021). Strength Training versus Stretching for Improving Range of Motion: A Systematic Review and Meta-Analysis. Healthcare, [online] 9(4), pp.427–427. doi:https://doi.org/10.3390/healthcare9040427.
  4. ‌Helmi Chaabene, Behm, D.G., Yassine Negra and Urs Granacher (2019). Acute Effects of Static Stretching on Muscle Strength and Power: An Attempt to Clarify Previous Caveats. Frontiers in physiology, [online] 10. doi:https://doi.org/10.3389/fphys.2019.01468.
  5. ‌Tiwana (2023). Anatomy, Shoulder and Upper Limb, Triceps Muscle. [online] Available at: https://pubmed.ncbi.nlm.nih.gov/30725681/ [Accessed 31 Jul. 2024].
  6. ‌Jeno SH;Varacallo M (2023). Anatomy, Back, Latissimus Dorsi. [online] Available at: https://pubmed.ncbi.nlm.nih.gov/28846224/ [Accessed 31 Jul. 2024].
  7. ‌K;Lui, L. (2024). Anatomy, Thorax, Serratus Anterior Muscles. [online] Available at: https://pubmed.ncbi.nlm.nih.gov/30285352/ [Accessed 31 Jul. 2024].
  8. ‌Adelsberger, R. and Gerhard Tröster (2014). Effects of stretching and warm-up routines on stability and balance during weight-lifting: a pilot investigation. BMC Research Notes, [online] 7(1), pp.938–938. doi:https://doi.org/10.1186/1756-0500-7-938.
  9. ‌Bolia, I.K., Collon, K., Bogdanov, J., Lan, R. and Petrigliano, F.A. (2021). Management Options for Shoulder Impingement Syndrome in Athletes: Insights and Future Directions. Open access journal of sports medicine, [online] Volume 12, pp.43–53. doi:https://doi.org/10.2147/oajsm.s281100.
  10. ‌Annelie Bilberg, Bremell, T., Balogh, I. and Kaisa Mannerkorpi (2015). Significantly impaired shoulder function in the first years of rheumatoid arthritis: a controlled study. Arthritis Research & Therapy, [online] 17(1). doi:https://doi.org/10.1186/s13075-015-0777-0.
  11. ‌Warneke, K., Lars Hubertus Lohmann, Behm, D.G., Wirth, K., Keiner, M., Schiemann, S. and Wilke, J. (2024). Effects of Chronic Static Stretching on Maximal Strength and Muscle Hypertrophy: A Systematic Review and Meta-Analysis with Meta-Regression. Sports Medicine – Open, [online] 10(1). doi:https://doi.org/10.1186/s40798-024-00706-8.
  12. ‌Opplert, J. and Babault, N. (2017). Acute Effects of Dynamic Stretching on Muscle Flexibility and Performance: An Analysis of the Current Literature. Sports medicine, [online] 48(2), pp.299–325. doi:https://doi.org/10.1007/s40279-017-0797-9.
  13. ‌Behm, D.G., Blazevich, A.J., Kay, A.D. and McHugh, M. (2016). Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Applied physiology, nutrition and metabolism/Applied physiology, nutrition, and metabolism, [online] 41(1), pp.1–11. doi:https://doi.org/10.1139/apnm-2015-0235.
  14. Schoenfeld, B.J., Grgic, J., Ogborn, D. and Krieger, J.W. (2017). Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis. Journal of strength and conditioning research, [online] 31(12), pp.3508–3523. doi:https://doi.org/10.1519/jsc.0000000000002200.

0 Comments

Cancel

Download App For Free!

Join thousands starting their fitness journey with expert guidance, personalized plans – No fees, no limits, just results!

Explore Now

Download now and start achieving your fitness goals for free!

Feedback

Help us rate this article

Thank you for your feedback

Keep in touch to see our improvement

0
    Your Cart
    Your cart is emptyReturn to Shop
    Continue Shopping