What many trainees don’t realize is that the tricep accounts for nearly two-thirds of the entire upper arm.
In other words, if you want to build impressive arms, you need to put your attention on tricep training.
But, for you to be able to train your triceps productively, you also need to take care of their flexibility.
Below, we’ll go over why stretching your muscles is essential, and we’ll also share three great tricep stretches you can do at home.
Tricep Location, Anatomy, and Functions
The triceps brachii is a muscle located at the backside of the upper arm. It serves as an antagonist to the bicep, and its primary function is elbow extension.
As its name suggests, the tricep is a three-headed muscle – it has a lateral, medial, and long head.
The lateral and medial heads originate at the humerus and insert into the forearms. Thus both of them cross a single joint – the elbow. The long head, however, originates at the scapula and also crosses the shoulder joint. Raising your arms over your head helps create an intense tricep stretch in the long head.
Tricep Stretches You Can Perform
Here are three great tricep stretches you can do at home, in the gym, or even your office. And they are quick, yet very effective.
Horizontal Tricep Stretch
a) Stand tall, straighten your arms and bring your right one across your body.
b) Use your left arm to press the right one firmly against your chest.
c) Once you feel a nice tricep stretch, hold the position for 15 to 30 seconds.
d) Repeat for your left arm.
Overhead Tricep Stretch
a) Stand tall with your shoulders back and chest out.
b) Straighten your right arm and bring it over your head.
c) Bend the right arm at the elbow and place your middle finger on your spine.
d) Put your left hand on the right elbow and press it gently toward the midline of your body and back.
e) Hold the stretched position for 15 to 30 seconds and repeat for your left arm.
Overhead Tricep Stretch With a Towel
a) Begin the stretch in the same way as the overhead tricep stretch with a rolled-up towel hanging from your right hand.
b) Bring your left hand down and behind your body. Grab the lower end of the towel with your left hand.
c) While keeping your right elbow stable, gently pull on the towel with your left arm until you feel a nice stretch. Hold for up to 30 seconds.
d) Repeat for your left arm.
Stretching The Triceps – What Benefits Does That Offer?
Most folks only care to stretch the big muscles – their lats, quads, and chest. But, stretching the tricep also offers some great benefits:
Stretching your triceps improves the blood flow to them, which allows for more oxygen- and nutrient-rich blood to travel there.
All of this results in faster recovery from training and helps prevent (or, at least, decrease) muscle soreness.
Increased Range of Motion
When your triceps are tight, particularly the long head, you may experience difficulties with many exercises. So, stretching them is vital for keeping them flexible and useful.
Better flexibility means that we get to perform the various exercises with a full range of motion, which allows us to train more effectively and reap better results.
Quicker muscle recovery allows us to train this relatively-small muscle group more often throughout the week and hopefully make it grow and strengthen faster.