Upper Arms Exercise · Body Weight
Triceps Stretch
The Triceps Stretch is a flexibility movement for the triceps. Follow the demonstrated setup and the movement steps within a comfortable range.
Go to the movement stepsAlso known as: Tricep Stretch
- Category
- Upper Arms
- Equipment
- Body Weight
- Target
- Triceps
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Triceps Stretch
- Stand or sit tall, keeping your spine straight.
- Reach one arm overhead and bend it at the elbow.
- Use your other hand to grasp the bent elbow and gently draw it toward your head.
- Maintain the stretch for 15 to 30 seconds, feeling it working through your triceps.
- Repeat for your desired repetitions, keeping constant tension on the working muscle throughout.
Quick Exercise Facts
Stretch Duration & Control
Follow the hold duration or controlled repetitions in the movement steps. A held stretch and a moving stretch use different approaches; bodybuilding sets-and-reps targets do not apply.
Move smoothly, keep breathing comfortably and avoid forcing an uncomfortable range.
For general guidance, see the NHS flexibility exercises.
Technique & Form Tips
Use the setup and movement shown in the demonstration. Move slowly within a comfortable range; a stretch should not be treated as a loaded lifting exercise.
Common Mistakes to Avoid
- Forcing the range: Ease back if the position is uncomfortable rather than pulling harder.
- Bouncing or jerking: Move smoothly and keep held positions steady.
- Using lifting targets: Follow the hold duration or controlled repetitions in the movement steps instead of using a bodybuilding sets-and-reps target.
How to Breathe During This Exercise
Keep breathing comfortably throughout the movement or hold rather than holding your breath.
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Comfort and Control
Do not force the range or stretch into pain. Ask a qualified professional about suitable movements if you have an injury or an existing condition. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Triceps Stretch mainly targets your Triceps, with your Shoulders helping support the movement.
More Upper Arms Exercises
Assisted Standing Triceps Extension (with Towel)
Assisted Triceps Dip (kneeling)
Band Alternating Biceps Curl
Band Close-Grip Push-Up
Band Concentration Curl
Band One Arm Overhead Biceps Curl
More Triceps Exercises
Band Side Triceps Extension
Barbell Close-Grip Bench Press
Barbell Decline Close Grip To Skull Press
Barbell Incline Close Grip Bench Press
Barbell Incline Reverse-Grip Press
Barbell Jm Bench Press
FAQ
- What muscles does the Triceps Stretch stretch?
- The Triceps Stretch is a stretch for the triceps. Use the setup shown in the demonstration and stay within a comfortable range.
- What equipment do I need for the Triceps Stretch?
- You do the Triceps Stretch with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Triceps Stretch?
- Avoid forcing the range, bouncing or holding your breath. Follow the specific movement steps and ease out of an uncomfortable position.
- How long should I perform the Triceps Stretch?
- Follow the hold duration or controlled repetitions in the movement steps. Static holds and moving stretches use different approaches; do not substitute a muscle-building sets-and-reps target. Use a range you can control comfortably.