Tricep Side Stretch
The Tricep Side Stretch primarily targets your Triceps, with support from Shoulders. It requires stretch and is best suited to beginner lifters.
Beginner level · Equipment: Stretch · Static
Primary muscles: Triceps Secondary muscles: Shoulders
How to perform Tricep Side Stretch
- Step 1. 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.
Frequently asked questions
How do I perform the tricep side stretch correctly?
Reach one arm overhead and drop the hand toward the shoulder blade while using the opposite hand to gently pull the elbow toward the midline. Lean slightly to the opposite side to deepen the stretch along the tricep and lateral torso.
What specific muscles does this stretch target?
The primary target is the long head of the triceps brachii. Because of the lateral lean, it also provides a mild stretch to the latissimus dorsi and intercostal muscles.
What are the most common mistakes to avoid during this stretch?
Avoid arching the lower back excessively or pushing the head forward with the upper arm. Maintain a neutral spine and keep the neck relaxed to ensure the tension remains on the triceps.
Is there a beginner-friendly way to modify this movement?
If overhead mobility is limited, perform the stretch without the side lean or use a towel held in both hands to bridge the gap. This reduces the intensity while still targeting the triceps effectively.
How should I program this stretch into my routine?
Perform 2 to 3 sets per arm, holding each stretch for 20 to 30 seconds. This is best utilized during a post-workout cool-down or between sets of tricep-heavy pressing movements.
Sample sets & reps for Tricep Side Stretch
- Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
- Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
- Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Triceps exercises
- Band Skull Crusher — band
- Bench Dips — bodyweight
- Bench Press - Powerlifting — barbell
- Bench Press with Chains — barbell
- Board Press — barbell
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