Triceps Stretch
- Zielmuskel
- Triceps Brachii
- Equipment
- Body weight
- Körperregion
- Upper Arms
- Typ
- Stretching
The Triceps Stretch is a standing or seated overhead stretch that targets the triceps brachii, with particular emphasis on the long head where it crosses the shoulder joint. One arm is raised, bent behind the head, and the opposite hand gently pulls the elbow deeper to lengthen the muscle. It is a staple cooldown or warm-up movement for any pushing or pressing session.
Triceps Stretch: So führst du sie aus
- 1Stand or sit tall with your spine neutral, feet about shoulder-width apart and core lightly braced.
- 2Raise your right arm straight overhead, then bend it at the elbow so your right hand drops behind your head toward your upper back.
- 3Bring your left hand up and place it on your right elbow.
- 4Gently pull your right elbow toward the midline — across and slightly behind your head — until you feel a stretch along the back of the upper arm.
- 5Keep your chin level and avoid letting your head jut forward as you apply pressure.
- 6Hold the stretched position for 20–30 seconds, breathing steadily throughout.
- 7Release the pressure, lower your right arm, and repeat on the left side.
- 8Perform 2–3 holds per side as needed.
Technik-Tipps
- Apply pressure with your opposite hand gradually and smoothly — never force the elbow past the point of comfortable tension.
- Keep your torso upright throughout; leaning sideways turns the stretch into a lat stretch and reduces triceps emphasis.
- Relax your neck and let your head stay level rather than tilting toward the stretching arm.
- Exhale as you deepen the stretch — releasing breath helps the muscle relax into a longer position.
Häufige Fehler
- Yanking the elbow aggressively, which risks straining the shoulder joint or elbow — always apply steady, controlled pressure.
- Letting the torso lean or arch backward, which reduces the stretch on the triceps and loads the lumbar spine unnecessarily.
- Holding your breath during the hold, which keeps surrounding muscles tense and limits how far the stretch can develop.
- Shortening the hold to under 15 seconds, which does not give the muscle enough time to relax and lengthen — aim for at least 20 seconds.
- Pulling the elbow outward rather than across the midline, which shifts tension away from the long head of the triceps.
Häufig gestellte Fragen
What does the triceps stretch target?
It primarily stretches the triceps brachii, with the greatest emphasis on the long head because it crosses both the elbow and the shoulder joint. Raising the arm overhead places the long head in its most lengthened position.
When should I do the triceps stretch?
It works well as part of a cooldown after pushing exercises (bench press, overhead press, dips, push-ups) or as a warm-up mobility drill before a pressing session. Hold for 20–30 seconds during cooldown or 10–15 seconds during warm-up.
How long should I hold a triceps stretch?
For flexibility development, hold each side for 20–30 seconds and repeat 2–3 times. Brief 10-second holds are sufficient if you are just warming up before a workout.
Can I do the triceps stretch seated?
Yes. The stretch works equally well seated on a bench or chair. Sitting can actually make it easier to keep the torso upright, which helps isolate the triceps rather than recruiting surrounding muscles.
I feel the stretch in my shoulder, not my triceps — what's wrong?
Your elbow may be pulled too far to the side rather than gently across the midline. Try easing the pressure, repositioning the elbow directly behind your head, and pulling it straight across (not out to the side). If shoulder discomfort persists, reduce the range and check with a professional.
