Overhead Triceps
AdvancedBodyweight
A partner assisted triceps stretch done sitting on the floor, where you push against resistance before your partner deepens the stretch. It works well as a cool down after upper body training.
- Primary musclesTriceps
- Secondary musclesBack
- EquipmentBodyweight
- LevelAdvanced
How to do the overhead triceps
- Sit upright on the floor with your partner kneeling or standing behind you.
- Raise one arm straight up, then bend the elbow so your hand reaches toward your upper back.
- Have your partner hold your elbow and wrist gently to keep the arm steady in this position.
- Try to straighten the arm back up while your partner resists the movement, tensing the triceps for 10 to 20 seconds.
- Relax the arm completely once the time is up, letting the tension release.
- Let your partner apply gentle pressure to the wrist to deepen the stretch, holding for another 10 to 20 seconds, then switch sides.
Original library instructions (3 steps)
- Sit upright on the floor with your partner behind you. Raise one arm straight up, and flex the elbow, attempting to touch your hand to your back. Your parner should hold your elbow and wrist. This will be your starting position.
- Attempt to extend the arm straight into the air as your partner prevents you from doing actually doing so.
- After 10 to 20 seconds, relax the arm and allow your partner to further stretch the tricep by applying gentle pressure to the wrist. Hold for 10 to 20 seconds, and then switch sides.
Common mistakes
- Pushing with too much force against your partner; a moderate, steady contraction works better than straining hard.
- Letting your torso lean or twist during the hold; keep your spine upright and stable throughout.
- Skipping communication with your partner about how the stretch feels; speak up if it becomes uncomfortable.
- Rushing from the push phase into the stretch phase; pause and breathe before your partner adds pressure.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 2 to 3 sets of 10 to 20 second holds per arm, 30 to 45 seconds rest |
| Muscle | 2 to 3 sets of 10 to 20 second holds per arm, 30 seconds rest |
| Endurance | 3 sets of 15 to 20 second holds per arm, 20 to 30 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Do this with a partner who applies gentle, controlled pressure rather than forcing the stretch.
- Save this stretch for after training, once the triceps are already warm.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the overhead triceps stretch good for beginners?
It works best with a partner who understands how much pressure to apply, so beginners should start gently and build up the range of the stretch over time.
What muscles does the overhead triceps stretch work?
It targets the triceps directly, with the back also feeling some stretch as the arm reaches up and behind the head.
