I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.
Standing or sitting with your back straight. An arm glued to your head with your elbow bent at 90° :
Take your wrist with your other hand and pull slowly while trying to bring your elbow behind your head.
Maintaining the stretch few seconds while breathing slowly
This exercise stretches mainly triceps, teres major muscle and latissimus dorsi muscle.
Variant : To accentuate triceps stretches, you can do this movement with your elbow bent and your hand on your elbow to bring your arm slowly behind your head.
Standing or sitting with your back straight. An arm glued to your head with your elbow bent and your hand touches the upper back. With your other hand, take your elbow and pull it slowly while trying to bring our elbow behind your head.
This movement stretches the teres major muscle, triceps (long head) and a little bit the latissimus dorsi muscle
Variant : It’s possible to pull on the hand rather than the elbow. To intensify streching, we can can do this exercise with the arm raised against a wall.
Note : These stretching exercises for triceps are important to prevent tearing during heavy triceps exercises and also during heavy pull-over or pulldown. Pulldown exercise stretches a lot the long head of triceps.
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