Tiger Tail Triceps
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Upper Arms
- Typ
- Stretching
Tiger Tail Triceps is a body-weight stretching exercise that lengthens the muscles at the back of the upper arm through a controlled overhead position. Requiring no equipment, it is an efficient cool-down or mobility drill to follow pushing and pressing movements.
Tiger Tail Triceps: So führst du sie aus
- 1Stand or sit upright with your spine tall and your shoulders relaxed away from your ears.
- 2Raise one arm overhead and bend the elbow, lowering your hand toward the center of your upper back.
- 3Reach your opposite hand up to gently grasp the elbow of the raised arm.
- 4Apply light, steady pressure to guide the elbow further behind your head and deepen the stretch.
- 5Hold the position for 20–30 seconds, breathing slowly and allowing the muscle to relax with each exhale.
- 6Release the pressure and lower your arm to your side with control.
- 7Repeat on the opposite arm.
Technik-Tipps
- Use gentle, sustained pressure from the assisting hand — do not pull or jerk, as this can strain the elbow or shoulder.
- Keep your head neutral and chin level; avoid letting it jut forward as you reach overhead.
- Breathe slowly throughout and use each exhale to relax further into the stretch.
- Pair this stretch with pushing exercises — dips, push-ups, and press variations — to support recovery.
Häufige Fehler
- Pulling the elbow too forcefully, which risks straining the shoulder or elbow joint rather than stretching the muscle.
- Arching the lower back excessively as you reach overhead, which reduces stretch effectiveness and can stress the lumbar spine.
- Holding your breath, which keeps muscles tense and prevents the relaxation needed to deepen the stretch.
- Rushing through the hold — a stretch held for fewer than 20 seconds is unlikely to meaningfully improve tissue flexibility.
Häufig gestellte Fragen
What does the Tiger Tail Triceps stretch target?
This stretch targets the soft tissue at the back of the upper arm, lengthening the area around the triceps through an overhead elbow-bent position.
When should I do the Tiger Tail Triceps stretch?
It is best performed as part of a cool-down after sessions that include pushing or pressing movements, or as a standalone mobility drill when the upper arms feel tight.
How long should I hold the Tiger Tail Triceps stretch?
Hold each side for 20–30 seconds and repeat 2–3 times per arm. Consistent holds in this range are more effective than brief, rushed passes.
Is this stretch suitable for beginners?
Yes. No equipment is needed and difficulty is easy to self-regulate — simply reduce the pressure from the assisting hand if you feel any discomfort at the elbow or shoulder.
What are alternatives to the Tiger Tail Triceps stretch?
A cross-body arm stretch, doorway chest-and-shoulder stretch, or foam rolling the triceps are practical complements that address the surrounding upper-arm and shoulder tissue.
