6 Simple Steps For How To Stretch Triceps Quickly!!

Mid Back Stretch-Hardest Place to Stretch

Triceps stretching is a significant way to improve upper body’s flexibility and range of motion. This can be more helpful when you have just finished a hard tennis workout or just a need a break at work, taking out few minutes for a quick stretching can be really relaxful.

A static horizontal and overhead triceps stretch is very simple and basic form of exercise which you can do anywhere. There are various forms of arms stretching which you can opt depending upon your requirement.

You can in fact try dynamic stretches like arm swings and if you are little more flexible you can use a chair or other low tool to do kneeling triceps stretch. Whether you aim is performance or aesthetics, triceps stretching is an important part of most of the fitness routine.


Why Triceps Stretching Is Essential?

When doing intense workout, your triceps may feel little tightened and stiffed. Also while spending so much of your day with your arms at your sides which over time can result in triceps to adapt short position.

Overall, a stiffed triceps can limit your strength, power and mobility particularly when pressing weights overhead. This should not be neglected at all.

Thieme says, “If your exercise includes pressing movements or any such movement that involves elbow or shoulder extension, you need to stretch your triceps.”

Although triceps are not major muscles in the body, yet it plays an important role in aiding many larger muscles of the body in order to complete pressing movements or movements involving extension of the arms.

Shoulders and chest are the two major muscles that are aided by the triceps stretch-out. When triceps muscle is stretched out, muscles of chest and shoulder are too stretched out along with triceps.

Hence, this prepare your body for strenuous workout which involves large amount of upper body pushing, pulling or quick extension of the arms.

Besides, triceps stretch helps in improving body’s flexibility and range of motion. After an upper body movements like pushing and pressing, it is important to stretch your triceps to prevent soreness and tightening of the muscles. This should not be overlooked as it helps for maintaining muscle tone and health.


How Triceps Stretching Aid Other Muscles?

There are entirely different muscles of different sizes that work in different capacities. When you perform pressing lifts, the muscles of the triceps are fully responsible for aiding larger muscles in continuing to extend the hand away from body.

These triceps muscles assist your shoulders in fully extending your hands away from your body during an overhead presses. Also, during a bench press, chest is considered the agonist as the triceps muscles act as a synergist (aiding in movement).

The importance of synergists means triceps in the body cannot be overestimated. It is impossible to straight your arms along with achieving a full range motion without synergistic muscles like triceps. Any discomfort or limitations to the triceps places serious stress on the major large muscles of the upper body.

That’s why it is very necessary to perform triceps stretch at least 2-3 times a week.

Let’s review some of the triceps stretching anatomy.

Method 1: Horizontal Stretches

  • Stand straight and bring your left arm across your body at shoulder height reaching it to right side.
  • Now your left arm still extended, raise your right arm and place it at a comfortable point near your left elbow.
  • Use your right elbow to pull your left arm until you feel little stretch in your triceps. Exhale slowly for 20 to 30 seconds.
  • Switch to other arm and repeat the same process to stretch out your triceps of right arm.

Horizontal Stretches


Method 2: Overhead Stretches

  • Stand straight with your feet slightly bent. Now raise your left arm towards ceiling and touch the center of your back.
  • Hold your left elbow with your right hand and gently pull your left elbow to right side with the help of your right hand until you feel a stretch in your left triceps.
  • Hold this stretch for 20 to 30 seconds and exhale whilst doing this stretch. Release if you feel the pain or discomfort.
  • Switch the arms and repeat this for 2 to 4 times.



Method 3: Use A Chair To Stretch

You need a sturdy and low object to perform this stretch like chair or a heavy coffee table. Kneel down while staying away from the object at a distance.

  • Lean forward and place your elbows on the chair forming a parallel alignment with the chair. Bend your elbows and rest them on the chair to support your upper body weight.
  • Keep your face down looking at the floor while your head and neck aligned with your back. Keep your back in straight line and parallel to floor. Place your arms behind your head and clench both your arms together on the neck. Do not force yourself to do that if you feel discomfort while in the position.
  • Be in the same position and press your torso towards the floor. Here, hold the stretch for few seconds and strengthen your arm to go back in the kneeling position.

using chair to stretch arms


Method 4: Dynamic Stretches

  1. Overhead Arm Swings
  • Stand straight and raise both your hands so that they are parallel to the floor. While keeping them straight, rotate both your arms in backward direction forming a circle for 30 seconds.
  • Do not swing your arms beyond your natural range of motion.
  1. Front Crossover Swings
  • Uplift your arms to your sides so that they are parallel to the ground. Wrap them around as if you are hugging yourself.
  • Open them and close them back. Repeat the same.
  1. Use Resistance Band To Do Triceps Extensions
  • Stand on the top center of the extension band with your feet shoulder wide apart and knees gently bent.
  • Grab one end of the band in each hand and raise your bent elbow towards the ceiling while bringing both hands behind your back.
  • Straight your arms and raise your hands towards ceiling then lower your forearms back into the bent elbow position. This completes one repetition.

Dynamic Stretches

Method 5: Towel Triceps Stretch

  • Sit down on the ground with both legs crossed over each other. Now roll a towel lengthwise and hold its one end over your head in right hand, allowing it to hand down on your back.
  • Lower down the towel until you grab its other end with your left hand while keeping your chest lifted.
  • Maintain the tension in the towel while gently pulling it down with your left hand as much as you can.
  • Hold this position for few seconds and repeat for other side.

towel triceps stretch

Method 6: Standing Bench Triceps Stretch

  • Stand towards an inclined bench or sturdy object on your right side with chest lifted and feet slightly wide spread than hip width.
  • Now, keep your right elbow on top of the bench then slowly lower your body until you feel a stretch in right triceps and lat.
  • Hold this position for time and repeat the same on other side.

Standing Bench Triceps Stretch

Tips To Perform A Good Triceps Stretch

Perform stretching for at least 2-3 times per week

You should perform stretching for 1-2 minutes each or 2-3 times per week. This is because stretching everyday could pose an injury risk.

Warm up before stretching

Getting good level of blood pumping in the entire body will help you avoid overstretching of the muscles. Do 5 to 10 mins warm up for a better triceps stretch-out.

Proper form and breathing pattern

While performing triceps stretching, it is very crucial that you perform it in proper form and the breathing pattern should also be in correct way. The proper form can be release all the tensions from your body, keep your back straight whilst neck and shoulders relaxed.

Moreover, exhale, as you stretch and inhale as you release the stretch. Breathe in through nose and out through your mouth. Keep the breathing pattern completely natural but slightly deeper.

Take regular stretch break at work

Quick stretches like horizontal and overhead stretches will do great at work. So take a break at work every hour to stand up, walk around and stretch.

More Tips: The Titan Triceps Set & Arm Workout & Exercises & Get Ripped!!

Maggie Herbert
Maggie is a certified personal trainer, yoga instructor, and sports nutritionists. She deepened her knowledge of nutrition after attending the Canadian School of Natural Nutrition. Get Me on Social Channels: About Me | Facebook | Instagram | Google+  |  Quora

Leave a Reply

Your email address will not be published. Required fields are marked *

Free E-Book
Your order is Corona Safe! 
Manufacturers follow safety guidelines while packaging.