Triceps Stretch
How to do the Triceps Stretch
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Reach your hand behind your head, grasp your elbow and gently pull. Hold for 10 to 20 seconds, then switch sides.
How to program the Triceps Stretch
Sets and reps
As an isolation movement, the Triceps Stretch is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Triceps Stretch is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Triceps Stretch work?
The Triceps Stretch primarily targets the Triceps. It also recruits the Lats as supporting muscles.
What equipment do I need for the Triceps Stretch?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Triceps Stretch should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
