Triceps exercise
Overhead Triceps StretchHow to do it, with form in numbers
- Main muscles
- Triceps
- Also works
- Lats
- Equipment
- Bodyweight
- Level
- Beginner
How to do it
How do you do the Overhead Triceps Stretch?
- Stand tall with your shoulders relaxed down and back.
- Reach one arm up, then bend the elbow so your hand drops behind your head towards your upper back.
- Place your other hand on that arm just above the elbow.
- Press gently until you feel a stretch along the back of your upper arm.
- Hold for 15–30 seconds, breathing slowly, then switch arms.
Cues
- Elbow points at the ceiling.
- Ribs down, back stays flat.
- Light pressure only.
Common mistakes
- Arching your back: tighten your stomach and keep your ribs down.
- Pushing your head forward: keep your head level and let the arm move behind it.
- Pressing hard on the elbow: use gentle pressure just above the joint.
Form in detail
What does good form look like?
The version in our demo
Standing, right elbow bent and pointing at the ceiling with the right palm on the upper back, left fingertips on the right arm just above the elbow giving light pressure. This is the ACE and Healthwise version; standing is simplest to read from both camera angles.
Starting position
Stand tall, feet hip width, knees soft, shoulders rolled down and back, stomach lightly braced, ribs down. Reach the right arm straight up towards the ceiling, keeping the shoulder away from the ear.
The movement
Bend the right elbow and let the right hand drop behind the head to the middle of the upper back, palm facing the back. Reach the left arm up and rest the left fingertips or palm on the right arm just above the elbow. Press lightly so the right elbow moves a little further up and back, towards and just behind the head, until a stretch is felt along the back of the upper arm and down the side. Hold. The trunk stays upright, the head stays level and the lower back does not arch.
Breathing
Slow, normal breaths; never hold the breath.
Tempo
Real sets: hold 15–30 s, 2–4 times per arm.
Form in numbers
What are the angles and distances?
- Left hand contact 3–5 cm above the right elbow; left elbow points forward and out.
- Head neutral, eyes forward; pelvis and ribs still (no back arch).
The targets our 3D demo was built to, from the references below. Bodies differ, so treat the ranges as a guide for your own build.
For coaches
Use this demo in your clients’ programs
The Overhead Triceps Stretch is in Trainaq’s exercise library. Add it to a workout, and your client sees this demo in the free Trainaq app above the sets they log.
Sources
