Stretching is an important part of any workout routine, and triceps stretches are no exception.
Triceps are muscles located at the back of your upper arms and are crucial for movements such as pushing, lifting, and carrying.
Therefore, it’s vital to keep them loose and flexible before and after workouts to prevent injuries and improve your overall performance.
In this article, we’ll discuss some of the best triceps stretches to incorporate into your pre and post-workout routines.
Before workout stretches
Overhead triceps stretch
The overhead tricep stretch is a simple yet effective stretch that helps to elongate the triceps and shoulders.
To perform this stretch:
- Stand with your feet shoulder-width apart and your arms raised above your head
- Bend your right elbow, bringing your right hand behind your head
- Use your left hand to gently pull your right elbow towards your left side
- Hold the stretch for 10-15 seconds, then switch sides.
Cross-body triceps stretch
The cross-body triceps stretch targets the triceps and the shoulders.
To perform this stretch:
- Stand straight with your feet hip-width apart
- Lift your right arm straight up and bring it across your body towards your left shoulder
- Use your left hand to gently push your right elbow towards your left shoulder
- Hold the stretch for 10-15 seconds, then switch sides.
Triceps wall stretch
The triceps wall stretch targets the triceps and shoulders, and it’s a great stretch to do before a workout.
To perform this stretch:
- Stand with your face towards a wall, approximately an arm’s length away
- Place your palms on the wall, shoulder-width apart, with your fingers pointing up toward the ceiling
- Slowly lean forward, keeping your arms straight, and feel the stretch in your triceps and shoulders
- Hold the stretch for 10-15 seconds, then slowly return to the starting position.
After workout stretches
Triceps extension stretch
The triceps extension stretch targets the triceps and is a great stretch to do after a workout.
To perform this stretch:
- Stand straight with your feet hip-width apart
- Raise your right arm straight up and bend your elbow, bringing your right hand behind your head
- Use your left hand to gently push your right elbow towards your left side
- Hold the stretch for 10-15 seconds, then switch sides.
Triceps overhead stretch
The triceps overhead stretch targets the triceps and shoulders, and it’s a great stretch to do after a workout.
To perform this stretch:
- Stand straight with your feet hip-width apart
- Raise your right arm straight up and bend your elbow, bringing your right hand behind your head
- Use your left hand to gently pull your right elbow towards your left side
- Hold the stretch for 10-15 seconds, then switch sides.
Cobra stretch
The cobra stretch targets the triceps, chest, and shoulders, and it’s a great stretch to do after a workout.
To perform this stretch:
- Lie face down on a yoga mat or a comfortable surface
- Place your hands flat on the ground, next to your shoulders, and lift your upper body off the ground
- Straighten your arms, and feel the stretch in your triceps, chest, and shoulders
- Hold the stretch for 10-15 seconds, then slowly lower your body back down.
Tips for effective triceps stretches
- Hold each stretch for 10-15 seconds and repeat on both sides.
- Do not bounce or force the stretches. Instead of bouncing or forcing the stretches, focus on slow and controlled movements to avoid injury.
- It’s essential to warm up before stretching to avoid muscle strains. Perform light cardio exercises or dynamic stretches before starting the triceps stretches.
- Incorporate triceps stretches into your daily routine, even on non-workout days, to maintain flexibility and prevent injuries.
- Listen to your body and avoid pushing yourself too hard. If you feel any pain or discomfort, stop the stretch immediately.
Stretch triceps to experience range of benefits
Stretching is a vital part of any workout routine, and incorporating triceps stretches into your pre and post-workout routines can help to prevent injuries and improve your performance.
The triceps are critical muscles for movements such as pushing, lifting, and carrying, and keeping them loose and flexible is essential.
Try incorporating these simple triceps stretches into your daily routine and experience the benefits of increased flexibility, improved range of motion, and reduced muscle soreness.
Remember to listen to your body, take it slow, and always warm up before stretching.