Whether your goal is performance or aesthetics, triceps training is a major component of most fitness regimens. Prioritize your triceps stretching routine after any pressing or arm-based workout to minimize your risk of injury. Let’s first review some anatomy.
What Are Triceps, Anyway?
The anatomy of the triceps muscle is relatively straightforward when we consider its function. The triceps brachii muscle is an extensor of the elbow. It allows us to straighten the forearm. The muscle is located on the posterior aspect of the arm. It has three distinct heads referred to as the long, medial, and lateral heads. Let’s review more details about the triceps brachii muscle anatomy.
- The long head takes its origin from the infraglenoid tubercle of the scapula.
- The medial head takes its origin from the dorsal humerus.
- The lateral head begins its insertion on the dorsal humerus.
As stated earlier, this tri-headed muscle is the largest muscle group of the upper arm. It merges together and forms a common tendon that inserts on the posterior proximal ulna, which is the olecranon. This muscle is innervated by the radial nerve, which is a part of the brachial plexus.
How to Stretch Your Triceps
Stretching your triceps is an essential part of any arm workout. The following two stretches can be done while seated to avoid any issues, especially if you are dizzy or light-headed from your workout.
- Extend your arm across the chest and hold the arm in this position for 15-30 seconds. Perform 3 repetitions on each side. If you are standing, keep your knees slightly bent and shoulders squared. The extended arm can be held in high and low positions across the chest, as well as the standard mid-chest position. Adding these upward and downward angles will help you to hit all three heads and stretch all areas of the triceps that are normally ignored.
- Another effective triceps stretch is to flex or bend the elbow and then place the elbow behind your head, across from your ear on the same side. Once you are in the appropriate position, hold this stretch for 15-30 seconds for 3 repetitions.
These two basic stretches will help you avoid injury and minimize pain in your arms after an intense workout.
More Arm Advice From Dr. Levi:
- 7 Exercises to Maximize Hand, Wrist and Forearm Strength
- Avoid Shoulder Injury by Strengthening the Rotator Cuff
- The 2-Minute Arm Workout to Build Strong Biceps
- New on Breaking Muscle
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