Behind-the-head triceps stretch. Biceps Stretch. Hold the stretch position for 15-30 seconds for 2-4 repetitions; try to stretch a little deeper each repetition. Alternatively, you may hover over the name of a specific tricep exercise to view an animated illustration showing you the correct starting position and movement involved. #Note – To relax the muscles after the workout you need some stretching exercise. tricep stretch is a stretching exercise that primarily targets the triceps. Place your palms on the floor behind you with your fingers pointing away from your body. Lying on the flat bench, get hold of a loaded barbell and position your arms about 8-12 inches apart from each other. Learning proper tricep stretch form is easy with the step by step tricep stretch instructions, tricep stretch tips, and the instructional tricep stretch technique video on this page. These triceps stretch are the same important as the workout. 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. The triceps stretch improves your flexibility and range of motion. Reach your left hand to the ceiling and place your fingers on your right arm, just above the elbow, applying light pressure to deepen the stretch. Tricep Exercise #2: Close grip barbell bench press. After an upper body workout routine, that includes pushing or pressing movements, it’s important to stretch your triceps to prevent soreness and tightening of the muscles. ; Keeping this close grip width, start lowering the barbell till it almost touches the chest and feel the contraction in your triceps. 1. Big, bulky triceps are the secret to powerful looking arms… And you know that in order to get great looking triceps, you need to train all three heads. In your workout: Place this movement first or second in your workout. Use a flat bench to perform this variation of the bench press. The bench press is a great tricep exercise to work your chest and core. After a taxing upper body workout, try any or all of the following triceps stretches. Stretching exercises are often overlooked but they are very important for maintaining muscle tone and health. Finally, clicking on a specific tricep exercise will take you to the equipment-specific page where you'll find other tricep exercises as well as tips and comments on each one. Step 2. Once you are in the appropriate position, hold this stretch for 15-30 seconds for 3 repetitions. Why it's on the list: This is another multijoint triceps exercise, so it's near the top of the muscle-building list—especially weighted, which makes it more ideal for building mass. Close-grip Bench Press. Do 3-4 sets of 6-10 reps. 3. 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