How to Do Triceps Stretch
Start and end of one clean rep of Triceps Stretch.
Quick facts
| Primary muscle | Triceps |
|---|---|
| Secondary muscles | Back |
| Equipment | Bodyweight |
| Category | Stretching |
How to perform Triceps Stretch
- Reach your hand behind your head, grasp your elbow and gently pull. Hold for 10 to 20 seconds, then switch sides.
Muscles worked
- Triceps (primary): straightens the elbow to lock out every press and pushdown.
- Back (secondary): pulls the arms down and toward the torso and keeps the spine stable.
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.
- Stop a rep or two short of failure on most sets to keep form clean and recover faster.
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 Triceps Stretch work?
Triceps Stretch mainly works the triceps, with the back helping as secondary movers.
What equipment do I need for Triceps Stretch?
None — Triceps Stretch is a bodyweight movement, so you only need your bodyweight and a little space.
How many sets and reps should I do for Triceps 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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