Triceps Stretches
Triceps mobility matters more than most people realize — restricted range of motion in this area can show up as discomfort elsewhere in the kinetic chain. The stretches below are the staples used in physical therapy and movement coaching for triceps mobility, drawn from peer-reviewed guidance referenced on our sources page. Most need no equipment and take 30–60 seconds per side. Consistency — short daily sessions rather than occasional long ones — produces the best lasting change for most people.
10 triceps stretches in the Body Fix library
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Overhead Shoulder Stretch
Raise one arm overhead, bend the elbow so your hand drops behind your neck, and use the opposite hand to gently press the elbow back until you feel the stretch in the shoulder. Alternate sides.
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Cow Face Arms (Gomukhasana Arms)
Reach one arm overhead and bend the elbow behind your head while the opposite arm reaches up your back, working to clasp fingers between your shoulder blades. Use a towel between your hands if needed. Alternate sides.
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Overhead Tricep Stretch
Raise one arm overhead, bend the elbow so your hand drops behind your neck, and use the opposite hand to gently press the elbow back and down until you feel the stretch in your tricep. Alternate sides.
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Seated Overhead Tricep Stretch
Sit upright, lift one arm overhead and bend the elbow behind your head, then use the opposite hand to gently guide the elbow further back. Alternate sides.
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Cross-Body Tricep Stretch
Bend one arm and place your hand toward your opposite shoulder blade, then use the other hand to press the back of the elbow further across your chest.
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Tricep Wall Fold Stretch
Face a wall and place both hands flat on it at shoulder height, then walk your feet back and fold your torso forward at right angles with arms straight to feel the shoulder and tricep stretch.
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Lying Tricep Stretch
Lie on your back, bring one arm up vertical and bend the elbow dropping your hand behind your head, then use the other hand to gently hold the elbow back.
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Tricep Reach-Back Stretch
Sit in a chair or stand tall, bend one arm behind your back with palm facing out, then use the opposite hand to gently press the elbow further back and down. Alternate sides.
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Eagle Arm Tricep Variation
Lift one arm and wrap both arms at the elbows, pressing the top elbow against the bottom arm, then lift both elbows together to feel the combined shoulder-blade and tricep stretch. Alternate sides.
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Floor Tricep Reach Stretch
Sit on your heels, extend one arm forward along the floor and walk the fingertips as far as possible while keeping the opposite hip back, feeling the shoulder and tricep lengthen.
Frequently asked questions
How often should I stretch my triceps?
For most people, daily 3–5 minute sessions produce noticeable change within 2–4 weeks. If you train hard or sit for long hours, splitting the session into a morning and evening block tends to work even better than a single longer session.
What's the best triceps stretch for beginners?
The library below is filtered for triceps work — beginner-friendly options are tagged with a "beginner" difficulty label. Pick one or two that don't reproduce pain, hold each 30 seconds, and repeat daily for two weeks before adding more.
When should I see a healthcare provider about triceps discomfort?
Persistent pain that doesn't improve with 1–2 weeks of gentle mobility, pain that radiates, numbness, weakness, or any symptom following an acute injury all warrant evaluation by a healthcare provider. Stretching is conservative care, not diagnosis.
Get guided audio, video, and a timer for every stretch with Body Fix free on iOS.
Download Body FixThis page is for educational purposes and is not a substitute for medical advice, diagnosis, or treatment. See peer-reviewed sources for these recommendations, and always consult a qualified healthcare provider for new, severe, or persistent symptoms.