4 Tricep Stretches for Sore Arms
Recover faster, alleviate muscle soreness and release muscle tension with these 4 tricep stretches. These arm stretches will take you less than 10 minutes, and specifically target the triceps brachii – particularly the lateral and long heads – to help relieve soreness and tension following tricep-focused movements.
As a personal trainer, I can attest that besides my legs, my arms are taking a constant beating.
I find that I am consistently sore or stiff in this specific area due to the unrelenting use that comes as a result of my everyday life. Whether through my daily exercise program, my work as a personal trainer or just being a mom, my arms move all the time.
Taking just a few minutes post-workout (especially after a strength training or weightlifting session) to implement these target-focused stretches can increase blood flow and range of motion. These things serve to help your body feel better, recover faster and can even improve your training consistency by keeping you fresh.
A Quick Rundown
This exercise round-up is a perfect amplifier to your cool down and fits perfectly at the end of any workout that taxes the upper body. These stretches use an elbow extension and flexion to stretch the backs of your arms (triceps brachii), shoulders (anterior and posterior deltoids), upper chest and the latissimus dorsi.
As a warning, if you have a pre-existing medical condition, contact a healthcare professional before incorporating these stretches into your routine.
Equipment Needed
Optional towel and foam roller.
Instructions
Your workout looks like this:
- Beginners: 1-2 sets of 20-30 seconds per stretch
- Intermediate: 2-3 sets of 30-45 seconds per stretch
- Advanced: 3-4 sets of 45-60 seconds per stretch
Focus on controlled movement, proper alignment and breathing throughout. Rest for 15-30 seconds between stretches.
Tricep Stretches Outline
1. Overhead Tricep Stretch
Targets: Tricep Brachii (head of the triceps), shoulder joint and upper back.
How to Do an Overhead Tricep Stretch
- Start in a standing position and raise your right arm overhead.
- Bend your raised arm at the elbow joint, so your right hand reaches down your back.
- Use your left hand to gently press your right elbow backward and down.
- Hold this position for 20-30 seconds, then release and switch sides using your right hand to press your left elbow backward and down instead.
Modifications: This stretch can be done while leaning against a wall or from a seated position for improved balance and posture.
2. Tricep Towel Stretch
Targets: Triceps Brachii (especially the long head), latissimus dorsi and the scapula.
How to Do a Tricep Towel Stretch
- From the standing position, grab one end of a towel with your right hand.
- Raise your right arm and bend at the elbow like with the overhead tricep stretch.
- With the end of the towel still in your right hand, let your hand and the towel reach down your back.
- Grab the free end of the towel with your left hand near the small of your back.
- Gently pull upward and downward with opposite hands. One hand will pull while the other anchors the towel.
- Hold for 20-30 seconds and slowly release the towel. Then set up the left arm and left elbow at the top of the towel, between the shoulder blades, rather than at the bottom of the towel at the small of the back.
3. Cross-Body Triceps Stretch (Horizontal Stretch)
Targets: Triceps Brachii, scapula and posterior deltoid.
How to Do a Cross-Body Triceps Stretch (Horizontal Stretch)
- Start by bringing your right arm across your chest.
- Place your left hand on the back of the right arm behind the elbow joint.
- Use the left hand and arm to pull the right arm closer to your body and across your chest.
- Hold this position for 20-30 seconds. Then slowly release and switch sides.
4. Side Lying Triceps Stretch
Targets: Triceps Brachii, scapula, shoulder and chest.
How to Do a Side Lying Triceps Stretch
- Begin by lying on your side with your knees slightly bent and your bottom arm extended straight out in front of you.
- Bend the bottom arm at the elbow so your hand points upward toward the ceiling.
- Use your top hand to gently press the bottom forearm or hand toward the floor behind you.
- Keep your shoulder relaxed and avoid rolling your torso backward.
- Hold the stretch for 20-30 seconds, then slowly release and switch sides.
FAQs
How often should you do tricep stretches?
Tricep stretches can generally be done daily, especially if you have tightness from lifting, desk work or repetitive arm movements. Be sure to avoid forcing the movement or causing pain and you will be just fine.
What is the difference between the triceps and biceps?
The biceps brachii are located on the front of the upper arm and primarily bend the elbow and assist with pulling movements. The triceps brachii are located on the back of the arm and primarily straighten the elbow during pushing movements. Together, they work oppositely to control arm movement and stability
How do you loosen tight triceps?
Bodyweight movements such as tricep dips and push-ups, or strength-training movements like bench presses and pulldowns, place significant stress on the arms, particularly the triceps. If left unattended, the triceps tendons and muscles can become extremely painful.
You can loosen tight triceps brachii with gentle stretching, light massage or foam rolling, as well as controlled shoulder and arm mobility exercises. Staying hydrated and warming up properly before workouts can also help reduce tightness and improve flexibility.
When should you stretch your triceps during a workout?
It’s best to stretch your triceps brachii after a workout or during a cool-down when the muscles are warm. Before training, use dynamic arm movements rather than long static stretches to warm up the muscles without reducing performance.
Stretch, Recover and Keep Moving
Sometimes being active can come with its downsides – soreness and stiffness being the main culprits. However, longevity is attainable by using these simple and effective stretches. The major payoff for implementing these 4 tricep stretches is an increase in ability, promotion of recovery and encouraged consistency.
Remember, that it’s best to stretch warm muscles over cold ones. These stretches will help maintain your mobility and recovery throughout your week, keeping you working out and on the move.
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