How to do a Tricep Stretch
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Tricep Stretch
Target muscles worked
Instructions for Proper Form
Tricep 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.
- Stand upright with your feet shoulder width apart and bring your right arm overhead and bend your elbow so that your right hand is behind your shoulder blades.
- Grab your right elbow with your left hand and pull your right elbow backwards until you feel a comfortable stretch in your right triceps.
- Hold the stretch for 15-30 seconds and repeat with the opposite side.
Alternatives & Variations to Tricep Stretch
1. Cross-body Arm Stretch
11.9 mSCORESWAPPED 324 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.
2. PVC Tricep Stretch
9.4 mSCORESWAPPED 201 TIMESPVC 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.
3. Bench T-Spine Stretch
13.1 mSCORESWAPPED 116 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. Cobra Triceps Extension
78.5 mSCORESWAPPED 59 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.
5. Loop Band Standing Tricep Extension
12.4 mSCORESWAPPED 55 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.
6. Handle Band Tricep Extension
34.4 mSCORESWAPPED 55 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.
7. Single Arm Dumbbell Tricep Extension
88.5 mSCORESWAPPED 47 TIMESThis exercise is a variation on the more standard Dumbbell Tricep Extension. Like other tricep extensions, this is an isolation movement that targets your triceps. By performing this exercise with a single arm, you add more instability to the movement, as well as prevent yourself from compensating for any strength discrepancies between sides.
8. Loop Band Single Arm Tricep Extension
17.6 mSCORESWAPPED 37 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.
9. Mini Loop Band Tricep Press
16.5 mSCORESWAPPED 31 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.
10. Dumbbell Kickbacks
93.7 mSCORESWAPPED 28 TIMESDumbbell Kickbacks are an isolation exercise that target the triceps. The use of dumbbells prevents you from compensating for any strength discrepancies between sides. The movement itself is simple and easy to perform, making this a great exercise for beginners, and plenty of variations exist for more advanced users looking to add more difficulty and complexity to the movement.