8 Best Triceps Stretches for Healthy Elbows

Of all the muscles in the human body that exercisers need to stretch, the triceps are not usually very high on the list. After all, if you can bend your arm and touch your nose, your triceps are probably as flexible as they’ll ever need to be!

That said, if you struggle to do exercises like behind-the-head French presses, you may benefit from stretching your triceps. It’s also worth noting that the long head of the triceps affects the shoulder joint, and tight triceps could limit your overhead range of motion.

The good news is that the triceps are very straightforward to stretch, and there are several exercises you can do to improve triceps flexibility.

Triceps Anatomy

The full name of the triceps is triceps brachii. This means three-headed arm muscle. Located on the back of your upper arm, your triceps has two main functions:

• Elbow extension – straightening your arm
• Shoulder extension – drawing your upper arm backward

As mentioned, the triceps have three heads. This is because the triceps have three separate origin sites, all of which come together at a common insertion point on the ulna. This is the smaller of the two forearm bones.

The three triceps heads are:

• The long head
• The medial head
• The lateral head

All three triceps heads work together, but the amount of force each one generates depends on the position of your upper arm.

When your arms are by your side, the long head produces more force than the other two heads. The medial head is more active when your arms are 90 degrees to your body. When your arms are vertical, the lateral head generates the most force.

Because of this, it is possible to target specific areas of your triceps, and any stretching routine should include a variety of exercises to ensure each head is worked equally.

The Eight Best Triceps Stretches

Do you have tight triceps but aren’t sure how to fix them? Try these proven triceps stretches.

1. Kneeling bent arm lat stretch

Don’t let the name of this exercise fool you; it’s not just a lat stretch– it’s also an excellent pec and triceps stretch! Do this exercise anytime you want to stretch your primary upper body muscles and mobilize your thoracic spine, such as after a long drive or a day sitting at your desk.

How to do it:

1. Kneel down in front of a chair or bench.
2. Place your elbows on the bench with your arms bent and hands behind your head.
3. Gently lower your head down between your arms until you feel a stretch in your chest, upper back, and arms. Imagine you are trying to touch the floor with your chest, but take care NOT to hyperextend your lumbar spine.
4. Hold this position for 30-60 seconds. Go a little deeper as you feel your muscles relax.

2. Single-arm overhead triceps stretch

This is probably the most well-known triceps stretch. It’s a staple of group exercise classes. As well as stretching your triceps, this move will help mobilize your shoulders and upper back. However, if you have tight lats, getting into the proper position to do this exercise may be challenging.

How to do it:

1. Seated or standing in good posture, raise one arm straight overhead.
2. Bend your arm and place your hand behind your head.
3. Use your other arm to gently pull your elbow in toward the midline of your body to deepen the stretch. Lean into the stretch to lengthen your triceps even more.
4. Hold for 30-60 seconds, increasing the stretch as you feel your triceps relax. Swap sides and repeat.

3. Triceps wall stretch

The triceps wall stretch is ideal for people with strong triceps and stiff shoulders. Using a wall means you can gently but positively take your arm into an extended overhead position to stretch even the most stubborn triceps muscles.

How to do it:

1. Stand facing a smooth wall. Bend your arm and place your hand on your shoulder and your elbow against the wall. Turn your hips and stagger your feet to get into a comfortable position.
2. Press your armpit toward the wall to extend your shoulder and lengthen your triceps. You’ll also feel this exercise in your lats.
3. Hold for 30-60 seconds, increasing the stretch as you feel your triceps relax. Swap sides and repeat.

4. Assisted triceps stretch

Lack of shoulder mobility can make some triceps stretches uncomfortable or even impossible. This is especially true for muscular bodybuilders and weightlifters. Using a pole or strap makes this exercise much easier and far more comfortable, so you can hold this stretch much longer.

How to do it:

1. Seated or standing in good posture, raise one arm straight overhead.
2. Bend your arm and place your hand behind your head.
3. Place your other arm behind your back and link hands using either a pole or yoga strap. You can also use a belt or towel.
4. Use your lowermost arm to gently pull your triceps into a deeper stretch.
5. Hold for 30-60 seconds, increasing the stretch as you feel your triceps relax. Swap sides and repeat.

5. Weighted two-handed triceps stretch

This loaded stretch is ideal for after your next arm workout. It’s basically a static French press. Loaded stretches are great for releasing very tight muscles and may even contribute to hypertrophy. However, you will need mobile shoulders to perform this exercise correctly.  

How to do it:

1. Hold a dumbbell in both hands. Your palms should be against the innermost plates at one end. Raise your arms above your head, biceps next to your ears.
2. Bend your elbows and lower the weight down behind your head as far as possible. Keep your shoulders down and back and your chest up. Take care not to lean backward.
3. Hold for 30-60 seconds, increasing the stretch as you feel your triceps relax.
4. You can also do this exercise with one dumbbell in each hand or one arm at a time.

6. Cross-body triceps stretch

Many triceps stretches require excellent shoulder mobility. Unfortunately, that’s something that a lot of lifters do not have! This exercise is less shoulder-centric and provides a more accessible way to stretch your triceps along with your upper back.

How to do it:

1. Extend one arm in front of you and then draw it across your body.
2. Place your other arm behind it and gently pull your extended arm toward your chest. You can also lightly grip your forearm or elbow if you prefer.
3. Hold for 30-60 seconds, increasing the stretch as you feel your triceps relax. Swap sides and repeat.

7. Double overhead triceps stretch

This time-saving stretch is ideal for desk warriors as you can work both arms at the same time in a matter of seconds. The double overhead triceps stretch also works your lats and opens your chest and shoulders. Do it a few times a day to stay on top of your upper body flexibility and mobility.

How to do it:

1. Clasp your hands together, interlacing your fingers if you wish.
2. Raise your arms above your head, so your biceps are next to your ears.
3. Bend your elbows and lower your hands down behind your head. Point your elbows up toward the ceiling. Take care not to lean back while doing this exercise.
4. Hold for 30-60 seconds, increasing the stretch as you feel your triceps relax.

8. Foam rolling the triceps

Your muscles are surrounded by a thin layer of fibrous tissue called fascia. Fascia separates and connects each muscle from its neighbor. This fascia can become “gummed up,” leading to tight, painful muscles. This can cause trigger points, poor blood flow, and reduced function.

Foam rolling is a form of self-massage called self-myofascial release that can help free up your fascia and restore normal movement and function. Foam rolling your triceps will enhance elbow and shoulder joint mobility and performance.

How to do it:

1. Kneel down at the end of a bench or in front of a plyo box. Place your foam roller on the bench, so it is perpendicular to your body.
2. Place the back of your arm on the roller.
3. Shift your weight forward and back as you bend and straighten your elbow and roll the length of your triceps. Work from your armpit to your elbow and back.
4. Seek out any areas of tension or tenderness and spend a little longer on them until they start to diminish.
5. Continue for 2-4 minutes, and then swap sides.

Triceps Stretches – Wrapping Up

The triceps is a hard-working muscle. It’s involved in every chest and shoulder pressing exercise you do, and the long head even plays a part in some pulling exercises, as it’s a shoulder extensor.

Despite this, tight triceps are rarely a problem because most direct triceps exercises involve an extensive range of motion which should stop them from tightening up.

That said, especially after a hard pushing workout or triceps training, the backs of your arms may feel sore and tight and could benefit from some additional stretching.

Use any of the eight exercises in this article to keep your triceps in tip-top shape.

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