Tricep Stretches

A list of tricep stretches you can do at home or at the gymA list of tricep stretches you can do at home or at the gym. The triceps muscle has three heads, or sections. The long head arises from beneath the glenoid fossa of the shoulder joint, the lateral (outer) head arises from the outer surface of the humerus, and the medial (inner) head from the medial and rear surfaces of the humerus.

All three heads fuse at their lower ends to form a single tendon that attaches behind the elbow joint onto the olecranon process of the ulna bone. The triceps causes extension at the elbow, moving the hand away from the face. The triceps is the only muscle that straightens the elbow joint, whereas three muscles (biceps, brachialis, and brachioradialis) bed the elbow. All three heads f the triceps muscle cross the elbow joint, but the long head also crosses beneath the shoulder joint. 

How to stretch your triceps muscles 

The tricep muscles have many important functions such as straightening your elbow. Exercising your tri(s) is important through weight training but stretching them is equally important. Movements such as the bench press and push ups are not possible without using these muscles. Flexibility is important to increase performance and decrease injury. 


Tricep Stretch

Tricep stretching should be done after triceps workouts, shoulder workouts, or chest workouts (all involve triceps work!).

Illustration of standing tricep stretch exercise.


Step 1:

With your back straight, place one hand behind your back with your elbow straight up in the air as if you are trying to scratch the middle of your back.


Step 2:


With your other hand, press down on your forearm to accentuate the stretch.


Step 3:


Hold this for about 10 seconds then release and switch sides.