This classic stretch targets the triceps, lats, and teres major simultaneously by placing the arm overhead and using a wall for leverage. It improves front rack and overhead positions by lengthening the tissues that most commonly restrict full shoulder flexion.

Setup

  1. Stand facing a wall, about arm’s length away. Raise one arm overhead and bend the elbow so your hand drops behind your head (the classic “scratch your back” position).
  2. Place the triceps/elbow area against the wall or a doorframe. Lean into the wall to deepen the stretch.
  3. To add a lat stretch, lean your torso slightly to the opposite side while keeping the elbow pressed into the wall.
  4. Hold for the prescribed time, breathing deeply. Alternate between pure triceps stretch (straight lean) and lat-biased stretch (side lean).

Coaching Cues

What to feel:

  • A deep stretch along the back of the arm (triceps) and into the side of the ribcage (lat)
  • The stretch should intensify as you lean more into the wall

Common mistakes:

  • Arching the lower back to compensate for tight lats — keep your ribs down and core gently engaged
  • Pressing the elbow too hard into the wall and irritating the joint — use firm but comfortable pressure
  • Holding the breath — breathe slowly and deeply to allow the tissues to relax

Video and animated demos coming soon.

Programming

Parameter Recommendation
Hold time 30-60 seconds per side
Sets 2-3 per side
Frequency Daily
When to do it Upper body focus, full mobility session, post-shift recovery, post-workout

Progressions

  1. Beginner: Stand-alone overhead triceps stretch without a wall.
  2. Intermediate: Wall-assisted stretch with side lean as described.
  3. Advanced: Perform with a light kettlebell in the working hand for a loaded stretch, or combine with a contract-relax protocol.