# Overhead Triceps Stretch: how to do it

- Main muscles: triceps
- Also works: lats
- Equipment: bodyweight
- Level: beginner
- 3D demo (side view): https://media.trainaq.com/exercises/overhead_triceps_stretch/4896599ff5/side-m-720.mp4

## Steps

1. Stand tall with your shoulders relaxed down and back.
2. Reach one arm up, then bend the elbow so your hand drops behind your head towards your upper back.
3. Place your other hand on that arm just above the elbow.
4. Press gently until you feel a stretch along the back of your upper arm.
5. 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.

## 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

- 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).

## Sources

1. [ACE, "Overhead Triceps Stretch"](https://www.acefitness.org/resources/everyone/exercise-library/174/overhead-triceps-stretch/)
2. [HealthLink BC (Healthwise), "Stretches" (triceps stretch)](https://www.healthlinkbc.ca/healthwise/stretches)

Source: https://trainaq.com/exercises/overhead-triceps-stretch