Classic Triceps & Lat Stretch
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
- 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).
- Place the triceps/elbow area against the wall or a doorframe. Lean into the wall to deepen the stretch.
- To add a lat stretch, lean your torso slightly to the opposite side while keeping the elbow pressed into the wall.
- 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
Tip
For a more aggressive lat stretch, turn slightly away from the wall while keeping your elbow anchored. This adds a rotational component that targets the lat at a different fiber angle.
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
- Beginner: Stand-alone overhead triceps stretch without a wall.
- Intermediate: Wall-assisted stretch with side lean as described.
- Advanced: Perform with a light kettlebell in the working hand for a loaded stretch, or combine with a contract-relax protocol.