How long should I hold the triceps stretch?

For optimal flexibility gains, hold the stretch for 20 to 30 seconds. If you are using it as a brief reset between sets, 10 to 15 seconds is sufficient.

Should I feel this in my shoulder joint?

You should feel a pull in the muscle tissue on the back of your arm, not a pinching or sharp pain in the shoulder socket. If you feel joint pain, reduce the depth of the stretch.

Can I do this stretch while seated?

Yes, this stretch is equally effective when performed in a chair, provided you maintain an upright posture and do not lean against the backrest.

How to Do a Triceps Stretch Right | Technique & Benefits

Learn the correct way to perform the overhead triceps stretch to improve arm flexibility and shoulder mobility with our expert guide.

How to Perform

Stand tall with your feet hip-width apart and your spine in a neutral position.
Raise your right arm toward the ceiling and bend your elbow to place your right hand on the center of your upper back.
Reach your left hand over your head and grasp your right elbow gently.
Pull your right elbow toward the midline of your head and slightly downward until you feel a stretch in the back of your arm.
Hold this position for thirty seconds while maintaining steady, deep breaths.
Release the tension slowly and lower your arms to your sides before repeating or switching.

Common Mistakes

Arching the lower back to compensate for limited shoulder mobility
Pushing the head forward instead of keeping the chin tucked and neck neutral
Applying excessive downward pressure that causes sharp joint pain
Holding your breath rather than exhaling into the stretch

Muscles Worked

Primary movers

Triceps

Stabilizers

Lats
Rear Deltoids
Shoulders

Related Guides

Air Pushdown — Arms
Alternating Biceps Curls With Dumbbell — Arms
Alternating dumbbell hammer curl — Arms

Triceps · Arms