How to Stretch Your Triceps (AND HOW NOT TO!)

How to Stretch Your Triceps (AND HOW NOT TO!)

What’s up, guys? Jeff Cavaliere, Today I’m going to show you how to start stretching
your triceps the right way. You see, there’s a few problems that we run into when we’re
trying to stretch our triceps that’s causing us either discomfort in our shoulders, or
to do the stretch wrong in the first place. Here’s one you probably see all the time,
right? You pat yourself on the back, grab your shoulder, and pull back. Pull on your
elbow, grab it, pull it across – sometimes you see people doing this – and that’s all
well and good. There’s a few things wrong with this. Yeah, I broke out my pen to help you visualize
what’s going on. You see, there’s a lot of times when we’re pulling we’re actually getting
this pulling of the skin that you feel and you interpret it as a tricep stretch. Go right
now, grab your shoulder like this and just pull your skin as hard as you can. Grab here and pull. You’ll feel like you’re
stretching your muscle out, but all you’re doing is just pulling on the skin here that’s
causing that sensation. So that’s not the stretch you’re feeling. You’ll go back up
here and do that and a lot of times that’s what you’re feeling and that’s only what you’re
feeling. We know that two of the heads of the triceps
all start here on the other side of the elbow. On the ulna, radial that you’re working on
underneath here, crossing the elbow joint, then they die into the actual upper arm – somewhere
on the upper arm. Here, here, but they’re not doing anything with the shoulder. So in order to stretch those out all you have
to do is bend your elbow. As soon as you bend your elbow fully you’re stretching out those
muscles because that’s all you have to do. They only cross the elbow joint. The one you
really feel when you really feel when you’re stretching out the triceps is the long head
of the triceps. That on starts in the same spot, wraps all
the way around, and it actually crosses the shoulder joint too because it attaches right
here, just underneath the ball and socket joint, okay? Just right here on the scapula
on your back. So we have to figure out, if we’re going to stretch that out, if we go
up here and we get into this position, our scapula in this point are a certain distance
apart, okay? Where it starts, where it attaches to, they’re
a certain distance apart. If I just bend here and do this – I grab here and I do this
– these two points are moving together. They’re moving together. There’s no extra
stretch going on here because these two points are no further apart then they were when we
started. If you want to get them to move apart further
what we have to do is we’ve got to keep that scapula down and depressed here as we move
our elbow further away from that point. So we can do that by positioning ourselves over
here, up against a wall, or a piece of equipment where you grab hold of your shoulder blade. You can do it. You just reach around, grab
for the meat, and then pull down on your shoulder blade. You try to set it in place. Once you
do that, now you bend your elbow all the way so you get the stretch of the tricep going
already. We lean into a wall here and then we’re trying to pull down and then lean our
body in. My hand can be free here. The point is that
my elbows bent all I can and now, by keeping this shoulder blade down and then leaning
in and allowing the machine, or the wall, to push my elbow further away, now I’m actually
stretching the long head of the triceps. Now I can feel it and I’m also not doing this.
I’m not pulling on my skin. Now, one complication that a lot of people
will feel – me included with my bad elbow and my bad shoulder – is that this is a
hard position to get into in the first place. So people that use that stretch and feel like
there’s pain there, you need another example or another way to do it. So we can do it here
on the floor. I have a foam roller setup that allows us
to do exactly this. I come down onto the floor on a foam roller and the key is that, if you
can’t raise your arm up, or if you get shoulder pain when you’re doing a tricep stretch, a
lot of times because you don’t have good shoulder mobility. What happens is, if you can’t get the extra
rotation in your shoulder to get it up you’re basically getting a pinching feeling up there
when you’re trying to stretch your triceps out. Another reason why that version of the
stretch – the first version, or wrong version – isn’t so great. We can do that though with the foam roller
because we can work on two things you’re probably lacking. One is external rotation of your
shoulders. Just by getting onto a foam roller and letting your arms sink back over the foam
roller here in the 90 degree position gives me some extra gravity assisted external rotation. The second thing is, you’re probably lacking
thoracic extension, right? When your thoracic spine rounds you can’t elevate your arm. I’ve
showed you that guy a lot of times. You can’t actually physically elevate your arm because
of the blocking that happens. So if we get on a foam roller we’ve got thoracic extension
through the foam roller, we’ve got this passive, assisted gravity of external rotation, and
now we can come back here and reach and then pull over. We’re just trying to, again, grab back and
pull over from here. I’m actually just grabbing onto my forearm at that point and I’m trying
to pinch my shoulder blades down and back. It’s hard to see that on here – to try to
keep my scapula down as I try to pull back this way. It’s a lot easier for me and a little more
comfortable because I have a better position through the thoracic extension here because
of the foam roller. Guys, you’ve got to start – if you’re going to invest in time to stretch
out your triceps you want to learn how to do them right. If you’re going to invest the time to train
you’d better learn how to start training right. We train like athletes here at
The whole point of this is that we want to make sure you’re doing it right. So I put all these videos together, I’ve put
all he programs we have together to make sure that you get way more out of your training.
When you do it right you’d be amazed at how much faster you’ll see results. If you’re
looking for a complete program that shows you how to do it all, step by step, then head
to right now and get our Athlean-X training system. If you’ve found this one helpful make sure
you leave your comments and thumbs up below. All right, guys. I’ll see you back here soon.

100 Replies to “How to Stretch Your Triceps (AND HOW NOT TO!)”

  1. these videos are incredibly useful, thank you so much Jeff, I keep getting cremping in my tricep, will try this out 4 sure

  2. You are the king Jeff!! Youve helped me out with many troubles! Im rallly glad and thankfull your doing these vids!!! 😀

  3. Hey, Jeff
    So I've been doing the tricep lean into wall stretch but I'm feeling it only in the upper back and or back shoulder on the side that I'm leaning into.
    Am I doing it correct or is there something that I'm missing?

  4. HELP, I was stretching like in the image of the video and my shoulder poped out and went back fast. Ir doesnot hurt but I'm scared

  5. I always get loud shoulder popping when i come back (let my arm down from the shoulder stretch) Please help.

  6. You should put a ❌ and ✔ on the screen in each stretch so we can know what is right and what is wrong… I hope you will read this!! ☺

  7. Okay I really enjoyed this video because I did a hundred push-ups in 20 minutes and then the next day I did 55 and that's all I could do because I was so sore. Keep in mind this is the first time I've done any kind of workout and probably 2 years. I greatly appreciate this video. My triceps are so sore I feel like I can't even touch my chin without using my other arm to Ben my arm if that makes sense. Even trying to drink a cup of tea hurts

  8. I did your triceps workout and now I have a long bruise right where the long head is of my tricep. Should I be concerned or is this a normal thing?

  9. Question? I hurt my thoracic in a car accident recently. So I am doing stretches and just walking on the treadmill till gets better.
    My question is should I still be drinking protein shakes even though I’m not gonna be doing any weight training for probably a couple months!
    But I do not want to lose any of the muscle gains that I have obtained.
    But I feel like I’m wasting money drinking my protein shakes when I’m not doing weight training?

  10. man in every video you just talk about useless info..we aint going to study for said 10 times about the skit push we get it..its a LIKE in all your videos but i couldnt stop my self

  11. This really helps! I couldn't stretch my triceps and it was extremely sore after AX1 Week 2 day 1 – push up Pyramid set. I pushed really hard to finish the sets but didnt really stretch well after workout, so for the last two days I was unable to move by upperbody well.

  12. Great video I'm a neuromuscular therapist and youre explanation and knowledge of functional anatomy is top notch

  13. Fantastic information! I recently started doing more strength training. Your videos have shown me the correct way of doing a lot of the exercises. Thank you!

  14. My tricpes feel so tight when I do pull ups. Please help me. The same with my calves if I start running It feels so tight and I cant run anymore.

  15. Thanks for the video, I decided to start going to the gym a couple of days ago. I didn't really do my reps right or rest between sets, especially during my lat pulldowns. For the past two days my triceps have been on fire, thanks for this video will definitely be coming back for more tips for my training.

  16. I love this channel. I first check the traditional exercises from home workout app. Then I come to this channel to find out the mistakes in traditional workouts. Then I do those

  17. Is it possible to dislocate your shoulder that way(first way you showed) I can get my elbow to my ear on the other side of my head and I once heard a pop and a lot of pain and when I put my arm down it popped again and still hurts but didn't feel weird

  18. I think it’s absolutely stupid that ppl push the thumbs down on your videos. I have brain cancer but I use my story to inspire ppl. 23-26 surgeries, 6 years of chemo therapy, stroke from surgery, etc. I’ve been watching ur videos since 5th grade and ur awesome man. Definitely my favorite channel because u know exactly wut ur doing. U probably majored in kinesiology huh? Pls checkout my channel man. I haven’t posted in a while but I post on instagram often IG @courageous_iron . I’m putting out a crazy inspirational workout video this summer! It’s going to be completely unpredictable! Ur awesome man. Hope u post videos for the rest of ur life💪🏼✊🏼🤙🏼✌🏼

  19. holy shit that first stretch fixed my shoulder, the tightness was manifesting all over the shoulder area. boxing injury, i had my arm extended and someone hit it from under, causing it to pop out. thanks!

  20. If you want to know about best Tricep exercises at home then you can get it here

  21. I would have loved to see all the different ankles as u do the exercises. Looks great but don’t feel like I’ve got it fully. It’s a shame that the camera couldn’t film more details of how u do the last exercise. Awesome videos tho and great explanation. Love it.

  22. I got tennis elbow about 8 months ago and it inflames when j workout the tricep, should i rest it or work it out letting it swell up.Theres no pain though

  23. For about a year now, I've been having shoulder issues. Because of this man and his stretching videos (especially this one and the pec minor/major one), I feel no shoulder pain throughout my day and when I do my workouts. I haven't been able to do shoulder press for a very long time because of the pain and now, I am getting back into it. I nearly cried when I felt no pain whatsoever. Thank you so much for not only saving us money on PT visits and appointments but helping us save our bodies.

  24. This guy is one of the most misleading people on YouTube when it comes to fitness advice. This is trying to manipulate others. In my opinion I think it's either because he doesn't want others to gain mass and strength or he's just intimidated.

  25. Jeff, I seriously appreciate you so much for actually being one of a kind when it comes to educating us about fitness and you've taken it so much deeper I feel like everyone learns something from you.

  26. Big fan brother. In rehab for my second tricep surgery unfortunately. Any tips for post OP tricep rehab. First time was a full rupture. This time It was partial. After the first op I did get back to the same size but never retrieved my original strength. On my second week of resistance training. Super weak and very sensitive when its humid.

  27. I get pain with this stretch on my left shoulder only but i dont have problems with raising arm fully upwards and external rotation i think

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