10 Tricep Stretches To Relax Your Tight Upper Arms

Let’s begin the list with overhead triceps stretch, one of the most common methods to stretch the tricep muscles. It is simple to do and doesn’t require any complex equipment for doing successful reps.

This stretch for tricep is quite famous and may be one of the arm stretches you frequently did at your middle school PT classes.

Steps To Do It:

• Stand with an upright posture and keep the feet shoulder width apart.
• Lift your right hand and place it above the head.
• Now, bend your right elbow so that your forearm drops behind you, positioned between your shoulder blades.
• Use your left hand to pull the right elbow across your back gently.
• Continue this activity for 30 seconds, then switch sides.

A towel is a handy tool for stretching our triceps effectively. Pulling the towel up and down behind our back can loosen tight muscles and ease upper arm pain.

We just need to keep our posture in check - no leaning forward or arching our back. And skip the forced pulls to avoid strain or fatigue.

Steps To Do It:

• Start by standing tall with feet placed at hip width distance.
• Grab a towel and place it behind you vertically, i.e. aligning with your spine.
• Hold the upper end of the towel with your right hand while the lower end will be held with your left hand.
• Slowly pull the towel upward with the right hand, while the left hand pulls it down.
• This movement should be done for a minute, then take a rest.
• Repeat the same process by switching the hands.

The horizontal stretch involves a simple press of the tricep muscles, making it a fantastic move to relieve tightness or pain in the upper arm, especially after our long day at the office.

This stretching exercise can be easily incorporated into our warm-up routine before trying out exercises like cable tricep pushdown or close-grip versions of bench press.

Steps To Do It:

• Stand with your feet firmly planted on the floor. Place your arms at your sides.
• Now, raise both arms and cross them so that your left arm is horizontal to your body. The right arm is vertical, supporting your left hand. 
• Use your right hand to press on your left tricep to deepen the stretch. 
• Hold the press for 30 seconds.
• For added flexibility, you could gently move your left shoulder, creating a soft momentum.

This stretch for triceps is just like the classic overhead version, but this one features the addition of a wall for support. A sturdy wall can act as great resistance for stretching the upper arm muscles and engaging all three heads of tricep brachii.

The wall stretch is also easy and can be practiced right at home. Also, remember not to put much stress on the elbows as it could lead to injury.

Steps To Do It:

• Stand in front of a wall with your back flat and shoulder relaxed.
• Bend the right elbow, raise it overhead, and put the bent upper arm high up in the wall.
• The higher you can place the elbow, the more stretch you can feel.
• The other arm can be placed beside you, or simply touching the wall for extra support.
• You may lean forward to deepen the stretch.
• Hold the pose for a few minutes, and then return to standing pose.
• Continue this activity for 5 to 7 reps.

Tricep dips can be a part of our stretching routine if we opt for gentle movements and slow down the intensity. This is one of the best bodyweight stretches for triceps that can bulk up our upper arm in no time.

Doing the tricep dips stretch daily can help ease tension in the triceps brachii, speed up recovery for sore muscles, and keep our arms strong and healthy.

Steps To Do It:

• Find a chair, bench, or a box for support. This will help with balance.
• Sit on the chair or bench and place your hands at the seat’s edges.
• Now, slowly move your leg away from the chair and lower your hips down.
• Keep your hands on the edges of the seat. Maintain the back straight as well.
• Go as low as you can without letting your hips touch the floor.
• Feel a deep stretch in the triceps brachii. Stay in this pose for 30 seconds.
• Return to the original position by pressing your palms and heels.

This stretching exercise uses Tiger Tail foam roller - a special piece of gym equipment that massages the triceps gently yet effectively. Applying soft pressure to the tricep muscles helps relieve tightness and provides a soothing sensation.

If you don't have a Tiger Tail roller, you can substitute it with other items like a PVC pipe. Just make sure to place the roller on a sturdy surface to apply the right amount of pressure.

Steps To Do It:

• Keep the tiger tail foam roller steady with the help of a pole or your thigh.
• Take a deep breath and place the left triceps over the foam roller. Do not press into the roller.
• With slow, controlled motions, slide the triceps back and forth over the foam roller.
• Focus only on the tricep muscles - do not move beyond the elbows.
• Practice rolling with this equipment for 3 to 5 minutes.
• Then, switch sides and repeat the same process for the right arm.

Along with the Tiger Tail roller, a classic foam roller works great for effectively stretching the tricep muscles. Practicing the stretch in a side-lying position on the floor helps boost blood flow and improve the muscle recovery process.

That said, we must be cautious when rolling on the ground - if it starts to feel painful, stop the stretching exercise immediately.

Steps To Do It:

• Lie down on the floor on your left side. Place the legs on top of one another.
• Now, fully extend the left arm over your head. 
• The foam roller must be placed at the topmost part of the triceps.
• Utilize the feet to push back and forth, letting your arms glide against the foam roller.
• Continue rolling over the triceps 10 to 12 times, then take a rest.
• Switch to the right side and conduct the same process.

Although this exercise is primarily used for enhancing our thoracic mobility, it also activates the triceps along the way. When we press the elbows on the raised platform, we are effectively stretching the triceps, especially the long head.

This stretch is good for improving the flexibility of the upper arms. With regular practice, it can also lead to better arm extension and more stable shoulders.

Steps To Do It:

• Kneel in front of a bench or box. The support platform must have an appropriate height so that the lower body can be bent without putting much pressure on the elbows.
• Place your upper arms on the elevated platform, keeping your lower arms hovering in the air.
• Meanwhile, you should lower the hips till it nearly touches the ankles.
• Then, bend the elbows and bring the arms up.
• Press through your elbows to feel a stretch in the triceps brachii. To increase the intensity, push your hands further behind your head.
• Hold the stretch for 30 seconds, then bring the arms to relaxation.
• Continue doing this stretching exercise 7 to 10 times.

As the name suggests, this stretch features you elongating your tricep muscles through their full range of motion. By “reaching down” with both arms, this stretch can easily relieve tightness in the upper arm.

It also helps enhance arm flexibility. Even better, use it as a cool down exercise after bench presses and push ups.

Steps To Do It:

• Kneel down on the floor or stand up straight. Keep the back straight and shoulders relaxed.
• Lift your right hand overhead and bend your elbow, then place your forearm on your back.
• Do the same with your left hand, then clasp your fingers together and lower your arms.
• Try to bring your hands to the center of your back. Perform pushing or pulling actions as you see fit.
• Once they are finally towards the center, stay in this pose for 30 seconds.
• Do not crane your head forward during the exercise, as it could strain the neck.

Wrist pull is an easy stretch that can engage our tricep brachii and forearms at the same time. By pulling the wrists, we are enhancing the range of motion and flexibility of triceps.

While doing this triceps muscle stretch, be careful not to overstretch or twist unnaturally, as it could lead to strain or more serious injuries. Keep a slight bend in the elbow for smoother movement.

Steps To Do It:

• Stand straight with an erect back and relaxed shoulders.
• Raise the right arm in front of you, with the palms facing away. Fully extend the arm.
• You could also bend the elbows slightly if it gets uncomfortable.
• Grab the right hand’s fingers with the left hand and gently pull the wrists. Avoid forceful pull as it may injure the wrists.
• Hold the stretch for a few seconds, then return to the initial position.
• Repeat this stretch for 10 reps.

Stretching tricep muscles needs to be done carefully so that the injuries don’t hamper our physical and mental health. Tight muscles are always vulnerable to strains and joint pain, which can impact our everyday movements. 

Here are some safety tips that we need to follow for a safe and effective workout session:

1. Follow Correct Forms And Stances

The first thing that is necessary for stretching the triceps (and any other exercises) is to follow correct form and stances. Without understanding the techniques of each stretching exercise, we are only wasting our effort and time.

Stretches can require us to maintain a neutral spine, keep the feet shoulder width apart, and engage the core muscles. Get help from a personal trainer or a spotter at gym to perform the exercises with correct forms.

2. Avoid Intense Stretching

When starting out our session, always begin with the movements slowly. Keeping our arms and shoulders in control while stretching the tricep helps to prevent unnecessary strains and tears.

Stick to this slow stretching pattern for 10 minutes, then ease into a bit more intensity - just a notch. A steady progression works great for our triceps and gets those muscles firing more effectively.

3. Breathe Properly

While doing the tricep stretch exercises, remember to breathe properly to take in more oxygen to the body. This intake can help promote a relaxed mind that can ultimately boost the individual’s workout performance.

Using various breathing techniques can increase the amount of oxygen delivered to muscles, helping reduce fatigue and speeding up recovery.

4. Don't Ignore Pain

Ignoring pains gained during the exercise session can actually harm our overall well-being in the future. The triceps or other muscles can get strained while stretching, and if the pain doesn’t subside after some time, we must immediately visit a health professional for treatment.

1. Prevents Injuries

A proper tricep stretching can be a great way to reduce the risk of injuries in the upper arm. Overhead stretch, Reaching down stretch, and Dips can aid to loosen the tight muscles, providing relief.

2. Promotes Circulation

Stretching the tricep muscles improves circulation in the upper arms, delivering nutrients to the arm muscles faster for quicker recovery. It also helps decrease the build-up of lactic acid.

3. Increases Range Of Motion

Consistent practice of tricep stretching exercises helps improve range of motion, making everyday tasks easier. Tight muscles are often the main culprit behind stiffness, and gentle stretching can be the key to overcoming this issue.

4. Improves Posture

It may be hard to believe, but triceps do play a role in maintaining good posture. Strong triceps help stabilize the shoulder joints and promote better upper-body balance - both essential for achieving a healthy posture.

Disclaimer: The content presented in this article is only intended to be used for information purposes. It should not be taken as a form of medical / clinical advice.