Triceps · Isolation movement

Overhead Triceps Stretch

A isolation exercise that targets the triceps with secondary work in back. Performed with bodyweight.

Overhead Triceps Stretch exercise demonstration — targets the triceps
Illustration: Everkinetic (CC BY-SA 4.0)

Primary muscle

Triceps

Secondary muscles

Back

Equipment

Bodyweight

Difficulty

Beginner

How to perform the Overhead Triceps Stretch

  1. Reach one arm straight overhead, then bend the elbow so the hand drops down behind the neck.
  2. Use the opposite hand to hold that elbow and gently draw it back and toward the midline of the head.
  3. Keep the ribs down and avoid arching the lower back as you ease the elbow further back.
  4. Feel the stretch along the back of the upper arm and the lat, hold for time, then switch sides.

Suggested working range: 20–45 reps. Default progression: manual.

Common mistakes

  • •Arching the lower back to get the elbow further back instead of keeping the ribs down.
  • •Letting the elbow flare wide out to the side rather than drawing it toward the midline of the head.
  • •Pulling the elbow with a jerk instead of easing it gently back and in.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.

Tricep Pushdown exercise demonstration — targets the triceps

Tricep Pushdown

Triceps · Cable

Overhead Tricep Extension exercise demonstration — targets the triceps

Overhead Tricep Extension

Triceps · Dumbbell

Skull Crusher exercise demonstration — targets the triceps

Skull Crusher

Triceps · Barbell

Tricep Dip exercise demonstration — targets the triceps

Tricep Dip

Triceps · Machine

Close-Grip Bench Press exercise demonstration — targets the triceps

Close-Grip Bench Press

Triceps · Barbell

Use this exercise in a program

The Overhead Triceps Stretch fits naturally into hypertrophy and strength splits that prioritize triceps volume.

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