How To Stretch Triceps 2023: 8 Effective Ways & Safety Tips

Reviewed by Elizabeth Gonzalez Cueto, MD

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How To Stretch Triceps

The importance of properly stretching your triceps muscle is often underestimated, particularly for those who regularly experience discomfort in the shoulder or arm region. This discomfort often signifies a weakness in the triceps, which, when neglected, can impede their cooperative function with the biceps in facilitating forearm movement. Over time, this issue might not only hinder work productivity but could also result in muscle imbalance, potentially causing further health complications.

Mastering the technique of triceps stretching is a critical component of cultivating superior upper body strength. It offers a myriad of benefits ranging from enhanced body flexibility to effective injury prevention. Stretching your triceps can also help you lose fat without losing muscle.

Contrary to popular belief, stretching your triceps doesn’t have to be an overwhelming task. With the correct guidance, it can be effortlessly incorporated into your routine, allowing you to progress at your individual pace. This article aims to demystify the process of tricep stretching, ensuring you can do it efficiently without straining your body.

Furthermore, we will explore the numerous benefits of tricep stretching, along with additional safety tips for your exercise regime. The goal is to provide you with comprehensive knowledge that prepares you for a more effective and result-oriented exercise routine.

How To Stretch Triceps?

Here is a quick list of the best triceps stretches to improve your upper arm performance:

  • Overhead Triceps Stretch
  • Triceps Dip Stretch   
  • Triceps Towel Stretch
  • Cross Body Triceps Stretch
  • Leaning Stretch
  • Horizontal Stretch
  • Dynamic Triceps Warm Up
  • Wrist Pull

Benefits Of Stretching Triceps 

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There are many benefits to stretching the triceps.

Stretching your upper arm muscles provides numerous benefits. It assists in elongating the muscle, mitigating the risk of sore or constricted triceps. Triceps stretches also foster optimal blood flow throughout your bodily system. Below are other benefits of triceps stretches you should know.

Improves Functional Activity

Research has shown that arm impairment can lead to a high dysfunction rate[1]. Thus, victims of severe cases require special attention from a medical therapist. This may affect their ability to lift items or perform tasks that require pushing and pulling. Stretching your triceps can enhance the efficiency of these movements.

Reduced Risk of Injury

If the triceps are not subjected to regular upper body exercise, it exposes the arm to injury. Thus, triceps stretch will reduce the stress placed on other joints and muscles. Stretching the muscle will reduce the risk of sustaining injuries that are associated with the overuse of muscles. Some of these are; shoulder impingement or tendonitis.

Increased Flexibility

Inactivity for a long time can cause triceps muscle damage[2], which could be severe if not treated with the utmost attention. Set a consistent stretching calendar if you engage in sports activities such as swimming and weightlifting, which involve your elbow joint movement. You need to keep your arm flexible for as long as possible.

Improve Posture

Tight triceps can contribute to poor posture, particularly rounded shoulders and a forward head position. Triceps stretch will help reduce tension in your arm muscles and promote better alignment.

How To Stretch Triceps?

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Triceps dips is one way to stretch the triceps.

Triceps stretches can relieve muscle tension in your shoulder area and upper arm. Below are simple and common ways to stretch your triceps.

Triceps Towel Stretch

You need to perform the tricep towel stretches[3] standing upright. Hold a towel with both hands and raise one hand above your hand. Let the other hand stay at your lower back while using it to pull the towel downward. The upper hand will pull the towel upward. Breadth deeply and release slowly while doing your triceps stretches.

Leaning Stretch

Place a table far away from your body to allow you to stretch forward without hitting your head. Kneel on your legs, and let your elbow extension lean towards the table. Once your body touches the table, bow your head, fold your hands, and put them on the upper part of your body. Let your feet shoulder width be the same distance for your shoulder and feet. Incorporate triceps stretches[4] into your daily routine for better shoulder mobility.

Horizontal Tricep Stretch

Bring your left arm across your body and set it horizontally. Use your other hand to guide the movement until you feel your arm pressed tightly to your chest. Repeat this process with both arms 3 to 4 times to enhance your upper body strength.

Dynamic Triceps Warm Up

This exercise is considered a warm up, unlike intense physical activity[5]. This warm up is done by simply stretching your hands on both sides. Swing your arms backward and bring them forward in a circular motion. This dynamic exercise will help increase blood flow and circulation to your triceps.

Wrist Pull

The wrist pull exercise is also known as wrist flexor stretch. To perform this triceps stretch, extend your arm in front of you with the palm facing upward. Afterward, use the opposite hand to gently pull back on the fingers, stretching the wrist and flexor muscles. Tricep stretches are particularly beneficial for individuals that engage in repetitive wrist motions, such as typing.

Overhead Triceps Stretch  

To perform the overhead triceps stretch[6], raise your left arm above your head, and bend your left elbow. Then, let the arm drop at the center of your upper back, and use the other hand to apply pressure to the bent elbow. This will deepen the triceps stretch. Hold on for 20 to 30 seconds, then switch sides.

Triceps Dip Stretch   

Foremost, you need to get a sturdy chair that will provide maximum balance. Put your feet forward and gently pull your body from the chair, bending close to the ground. Put your hands on the chair for support while holding the position briefly to feel the stretch in your triceps. This upper body workout is good for the arm and works magic for the leg.

Cross Body Triceps Stretch

This is one of the best triceps stretches. To perform the cross body triceps stretch, bring your left arm across the body and gently pull it towards the opposite shoulder with the other hand. Also, do the same for your right arm. The cross body triceps stretch should be a warm up before an upper body workout.

Safety Tips For Stretching Triceps

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Keep certain things in mind to stretch your triceps safely.

Your knowledge of how to stretch your triceps is incomplete if you lack the essential safety tips. The safety tips below will help you to achieve better stretching results.

  • Warm up: When performing upper body exercises, incorporate proper warm ups[7]. Prepare your body by engaging in light cardiovascular exercises or dynamic movements. This will help warm your muscles and improve blood flow before stretching your triceps.You can swing your arm around or dance to your favorite song for a few minutes. You may also take a warm shower to prepare your body for what lies ahead.
  • Build up first: It will be disastrous to jump into highly intense exercises without building up. After warming up your body, take your workouts slowly and gradually. You should also avoid stretching beyond your comfort level so you don’t sustain injury.
  • Hold right postures: Triceps stretch requires proper body posture[8]. You must maintain a good standing, sitting, or moving posture. Keep your shoulder relaxed, spine aligned, and core engaged. This will provide adequate balance while exercising and also provide maximum flexibility.
  • Focus on the stretch: You should focus on the part of your body that’s being stretched to create an equilibrium with the tight muscles—also, endeavor to control your stretch to avoid bouncing, which could lead to head injury.
  • Balance both sides: Triceps stretch requires proper balance and symmetry in your upper body. This will help provide stability and balance during weight-lifting[9]. Neglecting one side can also lead to muscle imbalances and potential issues down the line. You should also listen to your body and ease off the stretch of any overburdened body part.
  • Practice often: You need to schedule a consistent stretch practice for better results. However, ensure to keep it at your pace. It could be thrice weekly or as many times as you can go. You may also achieve some weight loss goals while at it. However, you will get better results with the best weight-loss diets.


In conclusion, triceps stretching is useful and necessary for upper body strength and stability. This is commonly overlooked, especially when arm or shoulder pain indicates weak triceps. Neglecting this may hinder biceps-triceps cooperation, reducing productivity and possibly causing muscular imbalance and health problems.

This article teaches triceps stretching, an essential aspect of building upper body strength. These stretches increase flexibility, circulation, and injury avoidance. These approaches can help you lose fat while keeping muscle.

Triceps stretching has long-term advantages. Regular practice improves functional activity, flexibility, injury risk, and posture. Inactivity can injure muscles, so athletes and others who move their elbows frequently must stretch regularly.

Finally, triceps stretching improves health and prevents injuries. Thus, it can help you build a more effective, complete, and self-paced exercise regimen. These strategies improve your health and quality of life.

Frequently Asked Questions

Why is properly stretching the triceps muscle important?

Properly stretching the triceps muscle is crucial, particularly for those who regularly experience discomfort in the shoulder or arm region. This discomfort often indicates a weakness in the triceps, which can impede their cooperative function with the biceps in facilitating forearm movement. Neglect of this issue over time can hinder work productivity and lead to muscle imbalance, potentially causing further health complications.

What are the benefits of mastering the technique of triceps stretching

Mastering the technique of triceps stretching is critical for cultivating superior upper body strength. It offers numerous benefits ranging from enhanced body flexibility to effective injury prevention. Understanding how to stretch the triceps can also aid in fat loss without losing muscle.

What are some ways to stretch the triceps?

Some ways to stretch the triceps include the overhead triceps stretch, triceps dip stretch, triceps towel stretch, cross body triceps stretch, leaning stretch, horizontal stretch, dynamic triceps warm up, and wrist pull.

How can triceps stretches reduce the risk of injury?

Triceps stretches can reduce the stress placed on other joints and muscles, reducing the risk of sustaining injuries that are associated with the overuse of muscles, such as shoulder impingement or tendonitis.

How can triceps stretching improve posture?

Tight triceps can contribute to poor posture, particularly rounded shoulders and a forward head position. Triceps stretches can help reduce tension in arm muscles and promote better alignment, thus improving posture.

How do triceps stretches improve functional activity?

Research has shown that arm impairment can lead to a high dysfunction rate, affecting the ability to lift items or perform tasks that require pushing and pulling. Stretching your triceps can enhance the efficiency of these movements, thus improving functional activity.

What are some safety tips for stretching triceps?

Some safety tips for stretching triceps include warming up before exercising, gradually building up to intense exercises, maintaining proper body posture, focusing on the part of your body that’s being stretched, maintaining balance on both sides, and practicing regularly.

How can triceps stretching improve flexibility?

Inactivity can cause triceps muscle damage, which could be severe if not treated with utmost attention. Regular triceps stretching can keep your arm flexible for a longer time, particularly important for sports activities such as swimming and weightlifting that involve elbow joint movement.

+ 9 sources

MIDSS adheres to strict procurement guidelines and relies on peer-reviewed studies, academic research institutes, and medical associations. We work mainly with peer-reviewed studies to ensure the accuracy of the information. We avoid the use of tertiary references. You can read about how we ensure the accuracy and timeliness of our content in our editorial process.

  1. Lennon, O., K. Logeswaran, Mistry, S., Moore, T., Severini, G., Cornall, C., Cliona O’Sullivan and Ulrik McCarthy Persson (2019). Effect of the Triceps Brachii Facilitation Technique on Scapulohumeral Muscle Activation during Reach and Point in a Healthy Population. [online] 71(4), pp.309–318. doi:
  2. Harvard Health. (2013). The importance of stretching – Harvard Health. [online] Available at:
  3. Worksite Wellness. (n.d.). Available at:
  4. (2023). Exercises and Stretches. [online] Available at:
  5. Faigenbaum, A.D., McFarland, J.E., Schwerdtman, J.A., Ratamess, N.A., Kang, J. and Hoffman, J.R. (2006). Dynamic warm-up protocols, with and without a weighted vest, and fitness performance in high school female athletes. Journal of athletic training, [online] 41(4), pp.357–63. Available at:
  6. (2022). Triceps stretch: MedlinePlus Medical Encyclopedia Image. [online] Available at:
  7. (2023). STRETCHING AND FLEXIBILITY – How to Stretch. [online] Available at:
  8. Harvard Health. (2015). Why posture matters – Harvard Health. [online] Available at:
  9. Adelsberger, R. and Gerhard Tröster (2014). Effects of stretching and warm-up routines on stability and balance during weight-lifting: a pilot investigation. [online] 7(1), pp.938–938. doi:


Dr. David Ibikunle is a highly accomplished medical doctor with a passion for integrating advanced data science techniques into medicine. As an MIT-certified Data Scientist, he brings a unique perspective to healthcare, combining his extensive medical knowledge with cutting-edge analytics. Driven by his dedication to education and awareness, he actively promotes advanced healthcare practices through various platforms. With years of experience in healthcare delivery and a proven track record in leadership, Dr. Ibikunle has taken on numerous leadership positions within medical organizations. Additionally, he is an adept writer and editor of health articles, sharing his expertise with a wider audience. A committed researcher, he consistently seeks innovative solutions to medical challenges, striving to improve patient outcomes and revolutionize healthcare.


Elizabeth Gonzalez Cueto, MD
Medical Doctor & Medical Writer
My name is Elizabeth and I am a Medical Doctor (MBBS) with experience as a medical and research article writer, reviewer and proofreader. I have worked for the American Journal of Case Reports, the Medical Science Monitor, and Pacific Medical Training as a medical article reviewer and writer. Besides, I have worked as a medical interpreter and translator for Angel City research and SC3 Research group as a medical research assistant for several clinical trials. My academic background includes many international scientific environments like Oxford University, United Kingdom. Hannover Medical School, the University of Tours, France. the Autonomous University of Barcelona and the National Polytechnic Institute in Mexico.

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