While most of us focus on building muscle, we often forget the importance of flexibility and balance.
One often-overlooked group of muscles that deserves your attention is the triceps.
These are the muscles at the back of your upper arms, and if you've ever dreamt of toned, strong arms, this blog post is for you.
In this article, we're going to explore the best triceps stretches, exercises that are not only easy to perform but also incredibly effective in improving your triceps' flexibility, strength, and overall health.
So, let's get off the ground:
Best Triceps Stretches
Let’s take a look at the most recommended triceps stretches that are easy to perform:
Certainly! Here's a detailed step-by-step guide for each of the seven triceps stretches:
1. Overhead Triceps Stretch
The overhead triceps stretch helps improve flexibility in the triceps and shoulders, making it easier to reach for objects overhead.
It's particularly beneficial for athletes involved in sports like basketball or volleyball.
This triceps stretch also aids in reducing tension in the triceps and can alleviate discomfort caused by repetitive motions, such as typing or lifting.
- Stand or sit with your back straight.
- Lift one arm overhead, bending your elbow so your hand is reaching down your upper back.
- Use your opposite hand to grasp the bent elbow gently.
- Apply light pressure to your bent elbow, guiding it gently behind your head.
- Feel the stretch in your triceps and hold this position for 15-30 seconds.
- Repeat the stretch on the other arm.
2. Behind-the-Back Triceps Stretch
This stretch enhances the range of motion in your shoulders and triceps.
It’s beneficial for movements like putting on a coat or fastening a bra. Regularly practicing this stretch can help maintain shoulder mobility and prevent stiffness in the upper back.
- Stand with your feet hip-width apart.
- Reach both arms behind your back, attempting to clasp your fingers together.
- Gently straighten your arms, lifting your hands upward and slightly behind you.
- Feel the stretch in your triceps and hold this position for 20-30 seconds.
3. Wall Triceps Stretch
The wall triceps stretch is effective for opening up the triceps and the chest, promoting better posture and reducing the risk of rounded shoulders.
It is one of the best before and after triceps stretches that can be especially helpful for individuals who spend long hours sitting at a desk, as it counteracts the forward hunching often associated with office work.
- Stand facing a wall, about arm's length away.
- Place your palm flat against the wall at shoulder height.
- Rotate your body away from the hand on the wall while keeping your arm straight.
- Feel the stretch in your triceps and hold this position for 30-40 seconds.
- Repeat the stretch with the other arm.
4. Cross-Body Triceps Stretch
This stretch is excellent for targeting the triceps and shoulders, making reaching across your body easier and performing movements such as reaching for the seatbelt in your car or picking up objects from one side.
It aids in reducing the risk of shoulder and triceps strains.
- Extend one arm straight out in front of you.
- Use your opposite hand to pull the extended arm across your chest gently.
- Keep your shoulder down and feel the stretch in your triceps.
- Hold this position for 30 seconds at least and then switch to the other arm.
5. Tabletop Triceps Stretch
The tabletop triceps stretch is beneficial for triceps and shoulder flexibility. It helps alleviate tension in the triceps and can improve the range of motion in the shoulder joint.
It's one of the best-recommended triceps stretches, especially useful for people who engage in weightlifting or push-up exercises.
- Sit on the floor with your legs extended in front of you.
- Place your hands on the ground behind your hips with your fingers pointing toward your feet.
- Lift your hips off the ground, allowing your head to fall back and your triceps to stretch.
- Hold this position for 15-30 seconds.
6. Doorway Triceps Stretch
This stretch targets the triceps and shoulders, enhancing flexibility and mobility in these areas. It's valuable for anyone who wants to reduce tension and stiffness in the upper arms.
Frequent practice can improve the ease with which you reach for objects, especially those above shoulder height.
- Stand in a doorway with one arm extended out to the side, parallel to the floor.
- Place your palm and forearm against the doorframe.
- Gently lean your body forward, feeling the stretch in your triceps.
- Hold this position for 15-30 seconds.
- Switch sides and repeat the stretch for the other arm.
7. Eagle Arms Stretch
The eagle arms stretch provides a deep triceps and upper back stretch, helping to relieve tension and discomfort in those areas.
It also promotes better posture by encouraging a straighter back and open chest.
This stretch can be particularly helpful for individuals experiencing upper body tightness or discomfort due to prolonged sitting or hunching over a computer.
- Cross one arm in front of your chest.
- Wrap the other arm under the crossed arm, intertwining your forearms.
- Try to press your palms together or touch your fingers if possible.
- Lift your elbows, feeling the stretch in your triceps and upper back.
- Hold this position for 20-30 seconds.
Over To You
Your triceps, although often overshadowed by their bicep counterparts, play a crucial role in your daily activities and overall arm strength.
Whether you want to lift heavier weights at the gym, perform better in sports, or simply carry groceries without straining your arms, well-stretched and strong triceps are the key.
In this blog post, we've provided you with a collection of the best triceps stretches to help you unlock the power of your arms.
So, what are you waiting for?
Let’s make use of them right away.