Standing Triceps Stretch

The Standing Triceps Stretch is an effective exercise that stretches the triceps muscle on the back of the upper arm. This exercise improves flexibility in the arms and shoulders, which can be useful both after strength training and to relieve tension in everyday life.

Correct execution

How to perform the Standing Triceps Stretch :

1. Stand upright with your feet hip-width apart.
2. Raise one arm straight up above your head.
3. Bend the elbow so that the hand comes behind the back.
4. Use your other hand to gently push your elbow toward your head to increase the stretch.
5. Hold for 20-30 seconds, then switch arms.

Common errors

Avoid these common mistakes for optimal effect:

• Pressing too hard: Do not press the elbow too hard; it can lead to strain in the shoulder.
• Poor posture: Keep your back straight and avoid bending your lower back during the stretch.
• Shoulders up to ears: Keep your shoulders relaxed to avoid tension.

Video Demonstrations

Watch these videos showing the Standing Triceps Stretch with good technique and variations:

Modifications and variants

Adapt the exercise to your level:

• Easy variation: Reduce the pressure on the elbow for a gentler stretch.
• Advanced variation: Add a side bend to also stretch the sides of the torso.

Number of repetitions and sets

Hold the stretch for 20-30 seconds on each side, and repeat 2-3 times . This can be done both before and after training to loosen the muscles.

Breathing technique

Remember the correct breathing technique. Breathe in deeply when starting the stretch, and breathe out slowly as you hold the position. This will help the muscles to relax and increase flexibility.