Standing Triceps Stretch

The Standing Triceps Stretch is a simple and effective exercise that focuses on stretching and loosening up the triceps muscle, which sits on the back of the upper arm. The exercise is ideal for improving arm mobility and reducing tension after training, especially if you have done exercises such as push-ups or pressing exercises.

How to perform the Standing Triceps Stretch

Follow these steps to properly perform the Standing Triceps Stretch:

  1. Stand upright with your feet hip-width apart and your shoulders relaxed.
  2. Raise one arm above the head, bend the elbow and let the hand fall towards the shoulder blade.
  3. Use the opposite hand to gently push the elbow in towards the head to increase the stretch in the triceps.
  4. Hold the position for 20–30 seconds and repeat on the opposite arm.

Focus on keeping your body stable and avoid bending forward. This exercise should provide a comfortable stretch without discomfort.

Typical mistakes in the Standing Triceps Stretch

Here are some common mistakes to avoid during the Standing Triceps Stretch:

  • Overstretching: Avoid pushing the elbow down too far, as this can lead to discomfort or injury. Stretch only as far as feels comfortable.
  • Poor posture: Many tend to arch their back or lift their shoulders during the stretch. Make sure you stand up straight with your shoulders relaxed.
  • Too short a stretch: Hold the stretch for at least 20 seconds to ensure the muscle has time to relax.

Modifications and Variations

Try these modifications to make the exercise accessible to different levels:

  • Beginner-friendly variation: If the stretch feels too intense, you can start by placing the hand closer to the neck instead of going all the way down to the shoulder blade.
  • Advanced variation: For a deeper stretch, you can keep the elbow closer to the head and push a little more with the opposite hand. Be careful not to overdo it.

Repetitions and sets

Since the Standing Triceps Stretch is a static exercise, focus on time rather than repetitions:

  • Aim for 2–3 sets of 20–30 seconds per arm.
  • Gradually increase the roasting time if you feel comfortable with it.

Breathing technique

Focusing on your breathing can help you achieve a deeper stretch:

Take a deep breath before starting the stretch. Once you have placed the arm in the stretched position, exhale slowly and let the muscles relax. This will help you relax and achieve a deeper stretch.

Video: Standing Triceps Stretch Demonstration

Watch this video for a visual guide to properly performing the Standing Triceps Stretch:

Video: Advanced Approach to the Standing Triceps Stretch

Here's a video showing an advanced variation of the Standing Triceps Stretch for those who want a deeper stretch:

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