Shoulders
Overhead Tricep Stretch
The Overhead Tricep Stretch is a stretch with no equipment for your shoulders. Share of the load in the Zulta muscle model: triceps (long head) 54%, lats (upper) 26% and side delts 9%.
How to do it
- Stand tall with feet hip-width.
- Raise one arm overhead, bend the elbow and let the hand drop behind the head toward the upper back.
- Place the other hand on the bent elbow.
- Press the elbow gently back and toward the head until you feel a stretch along the back of the upper arm, then hold for 30 to 45 seconds, breathing slowly.
- Release the elbow, lower the arm and switch sides.
Tips
- Keep the head upright so the arm moves, not the neck.
- Let the hand slide further down the back as the stretch eases.
Common mistakes
- Arching the lower back or leaning to the side.
- Pushing the head forward under the arm.
Muscles worked by the Overhead Tricep Stretch
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Elbow bent behind the head stretches the long head and lats. Pulling the arm across the body lengthens the rear delt; rotating it inward (sleeper) targets the posterior rotator cuff, which is then coloured as the target.
Overhead Tricep Stretch alternatives
Same equipment
Different equipment
Similar exercises
Frequently asked questions
What muscles does the Overhead Tricep Stretch work?
Mainly the triceps (long head). The lats (upper) assist.
Is the Overhead Tricep Stretch good for beginners?
Yes. The Overhead Tricep Stretch is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Overhead Tricep Stretch?
For example the Kneeling Lat Stretch on Bench and Band Overhead Shoulder Stretch. They train mostly the same muscles, some with different equipment.
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