Overhead Triceps Stretch
Overhead Triceps Stretch turns pure bodyweight leverage into lockout strength and arm thickness — built for your first months of training.
How to do Overhead Triceps Stretch
- Stand or sit upright with your feet shoulder-width apart.
- Extend one arm overhead, bending at the elbow so that your hand reaches towards the opposite shoulder blade.
- With your other hand, gently pull the elbow of the extended arm towards the opposite side of your head, feeling a stretch in your triceps.
- Hold the stretch for 15-30 seconds, then release.
- Repeat on the other side.
Overhead Triceps Stretch Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Change leverage or elevation before you add load.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Add reps first, then slow the lowering phase.
Common Overhead Triceps Stretch Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Drifting the elbows forward on every rep
Pin the upper arms in place so only the forearm moves.
Easier and Harder Than Overhead Triceps Stretch
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Overhead Triceps Stretch — Frequently Asked Questions
How do you do the Overhead Triceps Stretch?
Stand or sit upright with your feet shoulder-width apart. Extend one arm overhead, bending at the elbow so that your hand reaches towards the opposite shoulder blade. With your other hand, gently pull the elbow of the extended arm towards the opposite side of your head, feeling a stretch in your triceps. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Overhead Triceps Stretch work?
The Overhead Triceps Stretch primarily targets the triceps. It is classified as a arms exercise and is performed with your bodyweight only.
How many sets and reps of the Overhead Triceps Stretch should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Overhead Triceps Stretch good for beginners?
Yes. The Overhead Triceps Stretch is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Overhead Triceps Stretch?
Try the Exercise Ball Seated Triceps Stretch, Lever Triceps Extension or the Dumbbell Lying Single Extension. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.
