Overhead Triceps Stretch

The triceps brachii, located at the back of the arm, consists of three muscle heads. The long head, which is the only one crossing the shoulder joint, is particularly prone to tightness because it participates in both elbow extension and shoulder extension. The overhead stretch is the most effective method to lengthen this muscle head while simultaneously stretching the adjacent latissimus dorsi.

Targeted Anatomy

Triceps brachii (long head) — extends from the scapula (infraglenoid tubercle) to the olecranon. The only head crossing two joints.
Latissimus dorsi — large back muscle, stretched by the overhead arm position.
Teres major — small muscle adjacent to the lats, involved in shoulder extension.
Anconeus — small elbow extensor muscle, complementary to the triceps.

Step-by-Step Instructions

Step 1 — Raise the Arm

Stand or sit with a straight back. Raise your right arm above your head, fully extended toward the ceiling.

Step 2 — Bend the Elbow

Bend the right elbow to bring the right hand behind the head, toward the middle of the back. The right elbow points toward the ceiling. The right hand hangs between the shoulder blades.

Step 3 — Assist with the Other Hand

With the left hand, grasp the right elbow and gently pull it down and slightly back. You should feel a deep stretch along the back of the right arm and along the side.

Step 4 — Hold

Hold for 30 seconds. Breathe deeply. Avoid leaning the torso — keep the trunk vertical. Switch sides and repeat for 2 to 3 sets.

Duration and Frequency

Hold: 30 seconds per side
Sets: 2-3 per side
Frequency: after each upper body workout or daily

Safety Tips

Do not aggressively pull the elbow — pressure should be gentle and progressive.
If you cannot reach your elbow, use a towel held in the hand behind the head.
Keep the head straight and chin neutral — do not push the head forward.
Avoid this stretch if you have elbow instability or acute triceps tendinitis.

Variations

With a towel — hold a towel in the hand behind the head, pull with the other hand from below to increase range.
Against a wall — place the bent elbow against a wall and let body weight create the stretch.
Bilateral — both arms behind the head, hands clasped, gentle downward pressure.

Target Audience

Particularly beneficial for weight training enthusiasts after pressing exercises (bench press, dips), tennis players, climbers and anyone wanting to maintain flexibility in the back of the arm. Suitable for all levels.

Triceps Stretch (Overhead)