How to Do a Tricep Extension: A Hinge Health Guide

Many people do tricep exercises to tone their arms, but these exercises can also work their magic on your arm mobility and strength. This dynamic movement targets key muscle groups in your arms and shoulders, offering benefits for both fitness enthusiasts and those treating musculoskeletal pain. A tricep extension is a straightforward movement, but its impact on your overall strength and joint health can be significant. 

Read on to learn more about the benefits of tricep extension and how you can modify this exercise to meet your needs. 

What Is a Tricep Extension?

A tricep extension is a movement that improves strength and mobility in your elbows and shoulders. It involves bending your elbow and extending your hand behind you while keeping your shoulder still to activate the triceps muscles. 

What Muscles Does Tricep Extension Work? 

No surprises here — the tricep extension primarily targets the triceps brachii muscle group, which is located on the back of the upper arm. It is responsible for extending the elbow joint. 

Muscles such as the deltoids (shoulders) and the upper back muscles (including the rhomboids and trapezius) are engaged to a lesser extent to help stabilize your shoulder joint during the movement. Forearm muscles, particularly the brachioradialis and wrist extensors, are engaged to stabilize the wrist joint throughout the movement.

Benefits of Tricep Extension

Tricep extension can help in the following ways: 

• Joint stabilization. Strengthening your tricep muscles helps stabilize your shoulder joint. You often rely on these muscles to support your body, such as when you move to lift something off the floor or place a hand on a railing to help you balance. 

• Improved range of motion. The tricep extension movement can help improve flexibility and mobility in your elbows and shoulders.

• Muscle coordination and control. Doing a tricep extension motion without resistance allows you to focus on your form and technique, which can help improve muscle coordination and control. This can be beneficial whether you’re learning the exercise for the first time or trying to refine your lifting technique. 

• Convenience and accessibility. Since no equipment is required, tricep extension can be performed virtually anywhere and at any time, making it a convenient movement snack. 

• Injury prevention and rehabilitation. Tricep extension can be beneficial for individuals recovering from tricep or shoulder injuries. It allows for gentle muscle activation without placing too much strain on injured tissues.

Tricep Extension: Exercises and Modifications 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

To do a tricep extension:

• Start by standing to the side of a chair with one foot in front of the other. 

• Bend over and place one hand on the armrest or seat. 

• Bend your other elbow and place it near the side of your chest. 

• Straighten your elbow by reaching your hand behind you. 

• Focus on keeping your elbow near the side of your chest as you move. 

• Bend your elbow back to the starting position. 

As you do each rep, you might feel the back of your upper arm and shoulder working. 

Everyone is different, which is why you may need to modify this exercise to meet your needs. 

To make a tricep extension easier:  

• Start in a standing position with your elbow bent and raised to the height of your shoulder with your arm in front of your body and your opposite hand supporting your elbow. 

• Then, straighten your elbow without moving your arm.  

To make a tricep extension harder: 

• Place a resistance band from your target hand to the bottom of your foot. 

• Bend over and place one hand on the armrest of the seat of a chair. 

• Stretch the resistance band by bending your elbow and placing it near the side of your chest. 

• Then, straighten your elbow by reaching your hand behind you to stretch the band.

How Hinge Health Can Help You 

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program. 

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.  

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you. 

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Tiwana, M. S., Sinkler, M. A., & Bordoni, B. (2020). Anatomy, Shoulder and Upper Limb, Triceps Muscle. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK536996/

2. Physiopedia. (2018). Triceps brachii. Physiopedia. https://www.physio-pedia.com/Triceps_brachii