How to do a PVC Tricep Stretch
Reviewed by Jim Parker, CPT, B.A. Kinesiology
PVC Pipe
Workouts with PVC Tricep Stretch
Target muscles worked
Instructions for Proper Form
PVC Tricep Stretch is an isolation exercise that targets the triceps and shoulders. By using a PVC pipe, you can get a deeper stretch compared to traditional tricep stretches. This is a great exercise for improving flexibility and mobility in your triceps and shoulders, especially useful for warming up before pressing exercises or cooling down after a workout session.
- Stand with your feet a little wider than your shoulders and bend your knees slightly.
- Hold a PVC pipe in front of you and grasp it near one end with a hand.
- Bring the PVC pipe behind you: Your grasping thumb should point down and grasping palm should face forward, as if you were lining the PVC pipe up with your spine.
- With your other hand, grasp the hanging end of the PVC pipe, thumb pointing up with your palm facing away from your body.
- Pull the PVC pipe downward with your low hand while maintaining your grip with your top hand. You’ll feel this in your tricep.
- Hold this position for the duration of the stretch.
- Switch sides and repeat.
Alternatives & Variations to PVC Tricep Stretch
1. Tricep Stretch
8 mSCORESWAPPED 2,872 TIMESTricep Stretch is a simple and effective stretch that primarily targets the triceps. By extending one arm overhead and using the opposite hand to pull the elbow behind the head, you can get a deep stretch in the tricep. This is a great addition to any workout routine to help improve flexibility and prevent injury.
2. Cross-body Arm Stretch
11.9 mSCORESWAPPED 320 TIMESCross-body Arm Stretch is a basic isolation stretch that primarily targets the shoulders, specifically focusing on the rear deltoids and triceps. By pulling one arm across your body and holding it with the opposite arm, you can improve flexibility and relieve tension in the shoulders. This stretch is an excellent addition to any warm-up or cool-down routine to enhance shoulder mobility and reduce injury risk.
3. Bench T-Spine Stretch
13.1 mSCORESWAPPED 160 TIMESBench T-Spine Stretch is a flexibility exercise designed to improve thoracic spine (upper back) mobility. By placing your elbows on a bench and lowering your chest towards the ground, you can effectively target the upper part of your spine. This stretch is particularly beneficial for individuals with poor posture or those looking to enhance their mobility for overhead movements and reduce upper back tightness.
4. Loop Band Standing Tricep Extension
12.4 mSCORESWAPPED 95 TIMESTargeting the triceps, this standing exercise uses a loop band to add resistance to the extension movement. It's effective for isolating the triceps, promoting muscle tone, and strength without the need for heavy weights. The loop band's versatility also allows for adjustments in resistance, making it a suitable exercise for both beginners and advanced individuals.
5. Loop Band Single Arm Tricep Extension
17.6 mSCORESWAPPED 55 TIMESLoop Band Single Arm Tricep Extension is an isolation exercise that targets your triceps. By targeting one side at a time, you prevent any compensation for strength discrepancies between sides. The use of a loop band allows for increasing tension as you progress through your range of motion.
6. Mini Loop Band Tricep Press
16.5 mSCORESWAPPED 54 TIMESBy incorporating a mini loop band, this tricep press variation adds resistance throughout the movement, intensifying the muscle activation and increasing the challenge. It's a portable and effective way to target the triceps for strength and endurance improvements, suitable for at-home workouts or as a supplementary exercise in the gym.
7. Handle Band Tricep Extension
34.4 mSCORESWAPPED 43 TIMESHandle Band Tricep Extension is an isolation exercise that targets triceps. Similar to Cable Tricep Extensions, you have a lot of control over where our resistance is coming from, which can help you keep tension on your triceps throughout the movement. The use of a handle band also allows for increasing resistance as you progress through the movement, making this a great exercise for developing strength in the latter parts of your range of motion.
8. Loop Band Shoulder Squeeze
38.2 mSCORESWAPPED 24 TIMESLoop Band Shoulder Squeeze is an isolation exercise that primarily targets your back, but also hits your shoulders, traps, and triceps. The use of a loop band increases tension as you progress through the movement, making this a great exercise for developing strength near the end of your range of motion. This is a great addition later in your workout when you really want to fatigue your back, and build some muscle.
9. Up Dog
3.1 mSCORESWAPPED 20 TIMESUp Dog is a yoga-inspired, bodyweight exercise that primarily targets the muscles in your core and lower back. By extending your arms and pressing your hips towards the ground, you get a good stretch along your spine and abdominal muscles. This exercise is beneficial for improving flexibility and posture, and can serve as a great mid-workout stretch.
10. Cobra Triceps Extension
78.5 mSCORESWAPPED 14 TIMESCobra Triceps Extension is a variation on the standard Push Up. This is a compound, bodyweight exercise that primarily targets your triceps. This is a great exercise for anyone working towards performing push ups, especially if triceps are the weak link.