This is one of the most common and effective stretches for the triceps. Use this stretch during your elbow warm-up, or before and between exercises for the triceps, biceps, shoulders, and chest.
Find more triceps exercises at Weight Training Main and more stretching tips at Stretching Main.
Execution
- Stand upright or sit on a bench with your upper body straight and eyes looking forward.
- Bend your left arm and place your left palm on your upper back, between the shoulder blades. The left elbow should point straight up, close to the back of your head.
- Use your right hand to gently pull the left elbow inward, toward the centerline of your body.
- Keep your left hand on your spine and maintain the elbow close to your head. Continue looking forward throughout the stretch.
Important:
Do not drop your head forward. If your elbow shifts forward instead of pointing upward, the triceps will not be stretched effectively. Keep the elbow pointing directly up, not forward.
Advice
- Warm up your arms before stretching your triceps.
- Hold the stretch for 15 to 30 seconds.
- Stop immediately if you feel pain in your shoulders or elbows.
- Use this stretch before any upper body pushing exercise, such as:
- Push-ups
- Barbell shoulder press
- Triceps extensions
- The description above shows how to stretch the left triceps. To stretch the right triceps, simply reverse the sides.
This stretch is especially helpful when warming up the shoulders or between sets of triceps or chest exercises.
Suggestions
