Overhead triceps stretch
Muscles worked : Triceps · Shoulders
How to do it
- Standing or seated, raise one arm and bend the elbow to place the hand between the shoulder blades.
- The elbow points at the ceiling, as close to the head as possible.
- Grasp that elbow with the other hand and ease it gently backward.
- Hold without jerking, then switch arms.
Common mistakes
- Arching the lower back to give the illusion of a further-back elbow.
- Pushing the elbow in jerks instead of applying steady pressure.
- Letting the arm push the head forward, which tenses the neck.
Where you should feel it
The tension is felt at the back of the arm, from the elbow toward the shoulder. Discomfort in the shoulder joint itself means ease off the pressure.
Range of motion
Ease the elbow back to a clear but tolerable tension. What limits you is overhead shoulder range, not the strength of the pushing hand.
Tempo and breathing
No rhythm: the position is held still, breathing slowly.
What works, precisely
The triceps brachii, the only elbow extensor, is tensioned by full elbow flexion; its long head, which also crosses the shoulder, is stretched further with the arm raised overhead — which is why the elbow points at the ceiling.
Movement mechanics
Passive tensioning through elbow flexion and overhead shoulder flexion, with no load and no repeated movement.
Benefits
- Complements the pressing work (push-ups, dips, presses) by stretching the muscle that works hardest in it.
- Done standing or seated, with no equipment and no space.
- Maintains overhead shoulder range, useful for pike push-ups and presses.
Precautions
If raising the arm overhead hurts, keep the elbow lower and push less: this position is not worth forcing.