Tricep Stretches: How to Stretch And Strengthen Your Triceps

What are the tricep muscles?

The triceps are a group of three muscles located at the back of your upper arm: the medial, lateral, and long heads. These muscles work together to extend your elbow and stabilize your shoulder.

The triceps are one of the most important muscle groups for developing upper body strength. Triceps strength comes in handy for pushing movements and activities that require throwing, like many sports.

They’re also key for maintaining a good range of motion in your elbow and shoulder, both of which are essential for everyday activities.

That’s why tricep stretches and strengthening exercises are so important for your triceps’ longevity and strength.

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Benefits of tricep stretches

Stretching your triceps can help improve your range of motion, increase blood flow to the area, and reduce muscle tension. These benefits can help you perform better during physical activity and reduce your risk of injuries.

Tricep stretches can also help relieve pain in the elbow and shoulder. If you experience frequent pain in these areas, stretching your triceps may provide some relief. Also consider some forearm stretches in between your sets 5 Simple Brachioradialis Stretches: For The Best Recovery

1) Improve your performance

When your muscles are tight, it becomes much harder to achieve a full range of motion. This can limit your performance during physical activity and increase your risk of injuries.

Stretching your triceps can help improve your range of motion, making it easier to move your arms freely during activities like swimming, weightlifting, and tennis.

2) Faster recovery

By stretching the triceps after a workout, you help the muscle return to its resting length faster which may lead to less soreness. Furthermore, when you stretch the triceps, more blood flow is brought there to begin the healing process.

3) Injury prevention

Triceps stretches engage all three heads of the triceps muscle and help to keep the elbows functioning properly. By stretching your triceps before and after upper-body exercises, you can reduce your chances of shoulder injuries.

Are tricep stretches static or dynamic?

You can incorporate static and dynamic triceps stretches into your exercise routine.

A static triceps stretch is a stretch that is done without moving your body. You simply move into the stretch and hold it for 30 seconds and repeat 3-4 times. Static stretching increases flexibility and works to lengthen your muscles and loosen up connective tissue.

Dynamic stretching is a stretch that is done with movement that resembles the type of exercise or sport you’re about to perform. Dynamic stretching improves flexibility and warms up those muscles.

Types of tricep stretches

Overhead triceps stretch

Tricep Stretches

You can perform this overhead tricep stretch while seated or standing, making it ideal to do at your desk during work hours.

  1. Standing tall with feet shoulder-width apart reach your right arm overhead, bending your right elbow while keeping your elbow close to your ear.

  2. Use your left hand to gently pull your right elbow behind your head. You should feel a stretch in the back of your upper arm.

  3. Hold for 30 seconds, then repeat on the left arm.

Tricep Towel stretch

This is a deeper stretch than the overhead triceps stretch. You can use a rope or strap instead of a rolled-up towel.

During the stretch engage your core muscles, and open up your chest.

  1. Starting in the same starting position as the overhead triceps stretch, with feet shoulder-width apart, right arm raised and holding a towel.

  2. Bring your left arm down beside your body and reach your hand up your back to grab the bottom of the towel, keep the back of your left hand against your back.

  3. Pull your left hand down to feel a deep stretch in your right triceps.

  4. Hold the stretch for 30 seconds and then switch arms. Repeat 3 or 4 times.

Horizontal triceps stretch

Tricep Stretches

This stretch helps improve your flexibility, whether you’re standing or sitting. Making it a great desk stretch to add to your workday stretching routine.

  1. First, bring your right arm across your body and slightly bend your right elbow.

  2. Next, using your left hand gently pull your right arm into your chest.

  3. Hold this triceps stretch for 30 seconds and then switch arms. Repeat 3 or 4 times.

Dynamic tricep warmup- arm circles

Tricep Stretches

This warmup move will help loosen up your triceps before a workout.

To do this stretch:

1. Stand with your feet shoulder-width apart and your arms at your sides.

2. Next, slowly start to make small circles with your arms. As you circle your arms, make sure to keep your shoulders down. Also, keep your core engaged so that you don’t arch your back.

3. After a few seconds, start to increase the size of the circles you’re making. Continue for 30-60 seconds, then reverse the direction and circle your arms in the opposite direction.

Why do my triceps feel tight?

There are a few reasons why your triceps might feel tight. It could be due to repetitive motions like hammering or lifting weights. Or, your tight triceps could be from holding your arms in one position for too long, such as when you’re working at a desk or table.

Stretching your triceps regularly can help relieve muscle tension, and prevent pain and injury.

How often should you stretch your triceps?

Tricep Stretches

It’s generally recommended that you stretch your muscles at least 2-3 times per week. However, you may need to stretch more often if you have tight muscles or are recovering from an injury.

If you’re just starting out, start with a few stretches and gradually increase the number of times you stretch per week.

When is the best time to stretch your triceps?

The best time to stretch your triceps is after a training session when the muscles are warm, and pliable since this helps them recover faster. When your body is warm, you’re more likely to get better effects from static stretches.

However, you can also stretch your triceps before a workout to loosen up your muscles and prevent injuries with dynamic stretches. A good dynamic tricep warm-up is arm circles.

How long should you hold a shoulder triceps stretch?

You should hold static triceps stretches for 30 seconds to 1 minute. If you’re feeling pain, ease up on the stretch. You should feel a gentle pull, not pain.

Only stretch within your limits.

Don’t bounce during a stretch, as it may lead to an injury. Also, be sure to breathe normally to keep the oxygen flowing throughout your body.

Strengthening your triceps

See an improvement in both the strength and appearance of your arms by incorporating some strengthening exercises into your workout routine.

Here are a few tricep exercises to try:

1. Skull crushers

Tricep Stretches

To do this strengthening exercise you need a set of dumbbells.

  1. Start by lying on your back on a flat surface and a weight in one hand
  2. Lift the weight straight up above your shoulder until your arms are fully extended.
  3. Next, using your triceps slowly lower the weights back down to the starting position.
  4. Repeat for 8-12 repetitions.

2. Standing triceps extension

Tricep Stretches

To do this exercise:

  1. Stand tall and hold a dumbbell in one or both of your hands directly above your head

  2. Flex your elbows to lower the weight behind your head, and keep your upper arms stationary.

  3. Extend your arms and repeat for 8-12 repetitions.

3. Tricep kickbacks

Tricep Stretches

To do this exercise

  1. Hold a dumbbell in one hand while kneeling with the opposite knee on a bench.

  2. Maintain a straight spine and engage your core.

  3. Keep the arm holding dumbbell close to your body, parallel to the ground.

  4. While exhaling, activate your triceps by straightening your elbows.

  5. Hold your upper arm still, only move your forearm during this exercise.

  6. Hold for a second, inhale while returning the weight to the starting position.

  7. Repeat for 8-12 repetitions.

4. Rope Triceps Pushdown

Tricep Stretches

  1. Stand close to the rope pulley on the cable machine.

  2. Grab the rope with both hands, and engage your core.

  3. Next, pull down on the rope pulley and keep your elbows close to your torso. Extend your elbows fully to get the maximum benefit from this exercise.

  4. Squeeze your triceps at the bottom for a second then slowly return to starting position.

  5. Repeat for 8-12 repetitions.

Final thoughts

To improve your strength, flexibility, and range of motion, perform triceps stretches regularly. They’re easy to do and can be incorporated into any schedule.

If you have any existing physical concerns that might limit your exercise abilities, check with your doctor before beginning a stretching routine.

Start slowly and gradually increase the intensity as you become more comfortable.

With consistent effort over time, you’ll eventually see positive changes in both your daily life and athletic ability.

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