Primary
Stretching
Secondary
Triceps, Shoulders
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
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The tricep overhead stretch targets the long head of the triceps by placing the arm overhead and bending the elbow behind the head. This simple stretch is essential after any pressing or tricep-focused training. The overhead position also provides a mild stretch to the latissimus dorsi.
When to use it
Use after arm and pushing workouts.
Who it's for
All levels. Anyone who trains triceps or performs pressing movements.
Keep your torso completely upright without leaning to one side. Use your opposite hand to apply gentle pressure on the elbow, not the wrist. Breathe into the stretch and hold steady rather than pulsing. Keep the shoulder of the stretching arm down.
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Raise one arm overhead.
Bend elbow to reach down behind your head.
Use other hand to gently pull the elbow.
Feel the stretch in the back of your arm.
Hold the position while breathing.
Switch arms and repeat.
Keep your torso upright throughout the stretch.
Apply gentle pressure on the elbow only.
Avoid shrugging your shoulder toward your ear.
Perform after bench press, overhead press, or dedicated arm training holding 30 seconds per arm. This stretch pairs well with the cross-body shoulder stretch to address both sides of the upper arm. Include it in any upper body cooldown routine.
Pulling the elbow too aggressively.
Letting your elbows drift wide during the Tricep Overhead Stretch shifts load onto your shoulder joint instead of your Triceps brachii. Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Tilting the torso to the side.
Isometric holds like the Tricep Overhead Stretch build strength at specific joint angles. This mistake changes the angle and reduces how hard your Triceps brachii has to work. Lock into position and hold it.
Shrugging the shoulder of the stretching arm.
Without proper shoulder positioning during the Tricep Overhead Stretch, your Triceps brachii can't fully engage. Set your shoulder blades down and back before you start, and maintain that position throughout each rep.
All levels. Anyone who trains triceps or performs pressing movements.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 2 holds of 30 seconds each arm.
MySetPlan places Tricep Overhead Stretch inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
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Tricep Overhead Stretch
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Frequently Asked Questions About the Tricep Overhead Stretch
The Tricep Overhead Stretch primarily targets the Triceps brachii, making it an effective exercise for stretching development. Secondary muscles worked during the Tricep Overhead Stretch include Latissimus dorsi, providing additional training stimulus. Stabilizer muscles engaged include Core, Supporting limbs.
Yes, the Tricep Overhead Stretch is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All levels. Anyone who trains triceps or performs pressing movements. Start with lighter weights to master proper form before progressing.
For the Tricep Overhead Stretch, the recommended approach depends on your goals. 2 holds of 30 seconds each arm. For strength, use 20-30 sec holds. For muscle growth, perform 30-45 sec holds. For endurance, complete 45-60 sec holds.
Yes, the Tricep Overhead Stretch can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting stretching.