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Triceps Stretch

The overhead triceps stretch drops one hand down the spine with the elbow pointing at the ceiling, while the other hand gently deepens the position. Maddy uses it after pressing or extension work to restore the long head of the triceps and lats to their full length. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.

Muscles worked

Triceps · triceps brachii Lats · latissimus dorsi

Sets & reps by goal

GoalSets × RepsRest
Strength2 × 15-20 s per armnone — alternate arms
Muscle2-3 × 30 s per armnone — alternate arms
Endurance2 × 45-60 s per armnone — alternate arms

Rep ranges per Helms 2014 · Schoenfeld 2016.

Level — Beginner

Beginner; the towel modification means no mobility level is excluded from day one.

Proper form — 5 cues

  1. Reach one arm overhead and let the hand fall between the shoulder blades.
  2. Point the elbow straight at the ceiling, close to your head.
  3. Use the opposite hand on the elbow to guide — not drag — it deeper.
  4. Stay tall through the trunk; do not let the ribs flare or the back arch.
  5. Hold at a firm-but-comfortable stretch, then swap sides.

Breathing: Exhale slowly as the stretch deepens, then breathe evenly through the hold — never hold air against the position.

The 3 mistakes Maddy corrects most

Arching the lower back to fake a deeper reach.. The arch tilts the ribcage back, making the arm look further down the spine while the triceps stretch stays unchanged. Fix: Brace the trunk lightly, keep the ribs stacked over the pelvis, and measure progress by where the hand actually rests.
Cranking the elbow with the assisting hand.. Aggressive overpressure makes the muscle guard against the pull — the opposite of lengthening — and can pinch the shoulder. Fix: Apply just enough pressure to feel the stretch build over a slow exhale, then hold rather than pull further.
Dropping the head forward into the armpit.. The forward head pushes the raised arm off its line, moving the stretch into the neck and off the triceps. Fix: Keep the head neutral and press the back of the skull gently against the raised arm as a reference.

Common questions

Why do I feel this stretch in my shoulder instead of my triceps?

Reaching the hand down the spine requires generous shoulder mobility, and if yours is limited the shoulder capsule complains before the triceps lengthens. Reduce the depth — hold the raised elbow with the opposite hand in front of your head instead of behind it — and the sensation usually relocates to the back of the arm. Shoulder mobility work runs in parallel, not instead.

When is the best time to stretch the triceps?

After training, when the muscle is warm, is the highest-value slot — especially following pressing, dips, or extension work. Between sets, brief 10-15 second versions can relieve tightness without affecting performance. Cold, aggressive stretching first thing in the morning is the least productive option; if you stretch early, keep it gentle and brief.

Can't reach my hand down my back — is there a modification?

Hold a towel in the raised hand and let it hang down your spine, then grip it from below with the other hand. The bottom hand gently pulls down to deepen the stretch, and the gap between your hands becomes your progress metric — most people shorten it steadily across a few weeks of consistent post-training holds.

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