How to Do Tricep Side Stretch
Start and end of one clean rep of Tricep Side Stretch.
Quick facts
| Primary muscle | Triceps |
|---|---|
| Secondary muscles | Shoulders |
| Equipment | Bodyweight |
| Category | Stretching |
How to perform Tricep Side Stretch
- Bring right arm across your body and over your left shoulder, holding your elbow with your left hand, until you feel a stretch in your tricep. Then repeat for your other arm.
Muscles worked
- Triceps (primary): straightens the elbow to lock out every press and pushdown.
- Shoulders (secondary): raises and rotates the arms and drives everything overhead.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
Form tips
- Fix the elbows in place and let only the forearms move, keeping the load on the triceps.
- Own the largest range you can control with clean form before you chase extra reps.
- Ease in until you feel mild tension, never pain, and breathe out as you sink a little deeper.
- Breathe out on the effort and in on the return, keeping one steady rhythm across the set.
Common mistakes
- Letting the elbows flare and drift forward so the shoulders quietly take over.
- Cutting the range short to squeeze out extra reps instead of owning each full one.
- Bouncing into the stretch instead of holding it steadily.
Frequently asked questions
What muscles does Tricep Side Stretch work?
Tricep Side Stretch mainly works the triceps, with the shoulders helping as secondary movers.
What equipment do I need for Tricep Side Stretch?
None — Tricep Side Stretch is a bodyweight movement, so you only need your bodyweight and a little space.
How many sets and reps should I do for Tricep Side Stretch?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
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