Overhead Tricep
Overhead triceps stretch that bends the elbow behind the head to lengthen the back of the upper arm.
Overview
Overhead Tricep is a beginner overhead stretch on Flexor for the back of the upper arm. Bend the elbow behind the head and use the opposite hand for a gentle guide.
What Overhead Tricep targets
You'll feel a mild stretch through the triceps and rear shoulder on the raised arm side. Work both sides evenly.
Why add Overhead Tricep to your routine
It eases triceps tightness after push-ups, presses, or overhead lifting.
- Behind-head position targets the long head of the triceps clearly.
- Beginner-friendly and easy to repeat with no equipment.
Who it's for
It suits newcomers and anyone whose arms feel tight after upper-body training.
When to do it
Fit it into a post-workout stretch or cool-down. Most people spend around 60 seconds per side.
Overhead Tricep is a one-arm overhead stretch. Raise the arm, bend the elbow to reach toward the opposite shoulder blade, and use the other hand to guide the elbow gently inward.
Setup cue
Stand or sit tall and raise one arm overhead. Bend the elbow, bringing your hand toward the opposite shoulder blade.
Practice notes
In Flexor, Overhead Tricep is typically prescribed as about 1 min per round, 1 rep, and 1 set. Adjust the dosage to what feels sustainable, breathe steadily, and ease off if anything feels sharp or unsafe.
Guidance
How to perform, tips, mistakes, safety notes, and benefits for Overhead Tricep.
Follow these cues in order. Move with control and stay in a comfortable range.
- Stand or sit tall and raise one arm overhead.
- Bend the elbow, bringing your hand toward the opposite shoulder blade—keep it smooth.
- Use the other hand to gently guide the elbow toward the midline of your back while breathing deeply.
Cues that help the movement stay smoother and more controlled.
- Maintain your torso upright and core engaged so your lower back stays supported.
- Relax the lifted shoulder away from your ear.
Patterns to watch for so the shape stays clearer.
- Rushing the movement or chasing range instead of staying controlled.
- Letting the lower back arch or the shoulders shrug up toward the ears.
- Holding your breath—use steady breathing to keep tension down.
Keep things comfortable and stop if something feels wrong.
- Stop if you feel sharp pain, numbness, tingling, dizziness, or symptoms that radiate.
- Stay within a comfortable range—aim for mild tension, not pain.
- Move with control; avoid bouncing or jerking into end range.
Why people include this movement in their practice.
- Lengthens the triceps and rear shoulder after pressing or overhead work.
- Opens the lat and side body on the stretched arm side.
- Easy to alternate sides during a short upper-body cool-down.
Similar movements to explore next
-
Dip Hold
Press through the hands to lift the hips in a reverse tabletop and hold.
-
Hand Plank
Hold a high plank on straight arms with a straight line from head to heels and steady core bracing.
-
Reverse Plank
Face-up isometric hold: lift hips between hands and heels to strengthen glutes, posterior shoulders, and core.
-
Cow Face
Stack one elbow overhead and the other behind your back to open the shoulders and triceps.
-
Elbow Pike
From a forearm plank, lift the hips into an inverted V to load the shoulders and hamstrings.
-
Knee Push-Ups
Lower and press your chest from a hands-and-knees plank to build pushing strength in the chest, shoulders, and triceps.
-
Narrow Push Up Hold
Mid-range narrow-grip push-up hold that builds triceps and chest endurance under tension.
-
Push Up Hold
Mid push-up isometric hold that builds chest, shoulder, and core stability at half depth.
Common questions
Which body areas does Overhead Tricep target?
Overhead Tricep is a post workout stretch movement that mainly targets your triceps, shoulders, and upper back. Move within a comfortable range and skip it if it does not feel suitable for you.
Which muscles does Overhead Tricep work?
Primary muscles associated with Overhead Tricep include triceps brachii. Flexor presents this as general wellness guidance, not a clinical assessment.
Is Overhead Tricep suitable for beginners?
Overhead Tricep is listed as beginner in Flexor. Choose a smaller range of motion, fewer repetitions, or an easier variation whenever you want more control.
How long should you hold Overhead Tricep?
In Flexor, Overhead Tricep runs for about 1 min per round. Adjust the time to what feels sustainable, breathe steadily, and ease off sooner if anything feels sharp.
How do you do Overhead Tricep?
Overhead Tricep has 3 guided steps. Follow them in order on this page, breathe steadily, and keep the movement smooth and within a comfortable range. Stop if anything feels sharp, unstable, or unsafe for you.
Do you need any equipment for Overhead Tricep?
No. Overhead Tricep is a no-equipment movement you can do at home with just enough space to move comfortably.
Which Flexor routines include Overhead Tricep?
Overhead Tricep appears in guided Flexor sessions such as Forearm Release, Elbow & Hand Comfort Flow, Warm-Up: Strength Session Primer, and Post-Workout Stretch: Chest & Shoulders. Open a routine page to follow the full sequence, or practise this movement on its own from this guide.
Is this medical advice?
No. Flexor provides general fitness and wellness guidance. It does not diagnose, treat, or prevent medical conditions. Speak with a qualified professional about injuries, persistent pain, or health concerns.
