Primary
Stretching
Secondary
Triceps, Shoulders
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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 away from the intended path during the Tricep Overhead Stretch can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
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.
Changing your shoulder position during the Tricep Overhead Stretch can redirect the movement away from your Triceps brachii. Use the shoulder-blade position described in the setup and keep the motion controlled.
All levels. Anyone who trains triceps or performs pressing movements.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 2 holds of 30 seconds each arm.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Tricep Overhead Stretch could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels Tricep Overhead Stretch as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Tricep Overhead Stretch. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Tricep Overhead Stretch is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.