Tricep Strain Exercises: Recovery for Pulled Tricep Muscle

A tricep strain can make pushing, pressing, and even straightening your arm painful. Whether you strained it during a heavy bench press, doing skull crushers, or through overuse, proper rehabilitation will restore full function and prevent re-injury.

Understanding Tricep Strains

The triceps brachii has three heads: long head (crosses shoulder), lateral head, and medial head. It extends the elbow and assists with shoulder extension.

Common causes:

• Heavy pressing (bench press, overhead press)
• Dips and push-ups
• Throwing motions
• Skull crushers and tricep extensions
• Direct trauma

Strain locations:

• Muscle belly (mid-arm, back side)
• Tendon at elbow (tricep tendinopathy)
• Tendon at shoulder (long head)

Strain grades:

• Grade 1: Mild strain. 1-3 weeks recovery.
• Grade 2: Moderate tear. 3-6 weeks recovery.
• Grade 3: Severe tear. 6-12+ weeks, may need surgery.

Symptoms:

• Pain at back of upper arm
• Pain straightening elbow against resistance
• Weakness with pressing movements
• Tenderness to touch
• Possible swelling or bruising

Phase 1: Acute Management (Days 1-5)

Protection

First 48-72 hours:

• Rest from pressing and pushing
• Ice 15-20 minutes every few hours
• Avoid elbow extension against resistance
• Sling for comfort if severe

What to avoid:

• Push-ups, dips, pressing
• Tricep extension exercises
• Carrying heavy loads
• Forceful elbow straightening

Gentle Movement

Elbow range of motion:

1. Gently bend and straighten elbow
2. No resistance
3. Full pain-free range
4. 15-20 repetitions
5. Several times daily

Shoulder movement:

1. Gentle shoulder rolls
2. Pendulum exercises
3. Maintains mobility
4. 10-15 repetitions

Phase 2: Early Recovery (Days 5-14)

Active Range of Motion

Full elbow flexion/extension:

1. Move through complete range
2. Slow, controlled
3. 20 repetitions
4. Multiple times daily

Shoulder extension/flexion:

1. Move arm forward and back
2. Gentle, no resistance
3. 15-20 repetitions

Isometric Exercises

Isometric elbow extension:

1. Place hand on top of table
2. Press down gently (don't move)
3. 25-50% effort
4. Hold 5-10 seconds
5. 10-15 repetitions

Wall push isometric:

1. Hands on wall, elbows slightly bent
2. Press into wall without moving
3. Hold 10 seconds
4. 10 repetitions

Gentle Stretching

Overhead tricep stretch:

1. Reach affected arm overhead
2. Bend elbow, hand behind head
3. Use other hand to gently push elbow
4. Hold 20-30 seconds
5. Gentle stretch only

Cross-body stretch:

1. Pull arm across chest
2. Feel stretch in back of arm
3. Hold 20-30 seconds

Phase 3: Strengthening (Weeks 2-4)

Light Resistance Exercises

Tricep pushdowns (light):

1. Cable or resistance band
2. Elbow at side
3. Extend elbow fully
4. Control return
5. 15 repetitions

Kickbacks:

1. Lean forward, support with hand
2. Light dumbbell
3. Extend elbow, squeezing tricep
4. 15 repetitions each arm

Bench dips (feet on floor):

1. Hands on bench behind you
2. Feet on floor, knees bent
3. Small range of motion initially
4. 10-15 repetitions
5. Progress depth as tolerated

Pressing Movements

Wall push-ups:

1. Start with wall push-ups
2. Full range of motion
3. 15-20 repetitions
4. Progress to incline push-ups

Incline bench press (light):

1. Very light weight
2. Focus on controlled extension
3. 15 repetitions

Eccentric Exercises

Eccentric tricep extension:

1. Use good arm to lift weight up
2. Lower slowly with injured arm (4 seconds)
3. 10 repetitions

Phase 4: Progressive Loading (Weeks 4-8)

Full Tricep Training

Close-grip bench press:

1. Start light
2. Progress weight gradually
3. 10-12 repetitions
4. 3 sets

Dips:

1. Start with assisted
2. Progress to bodyweight
3. Progress to weighted
4. 8-12 repetitions

Overhead tricep extension:

1. Dumbbell or cable
2. Full range of motion
3. 10-12 repetitions

Skull crushers (when ready):

1. Start light
2. Control the movement
3. 10-12 repetitions
4. This exercise stresses triceps significantly—progress cautiously

Compound Pressing

Bench press:

1. Start at 50% previous weight
2. Progress 5-10% weekly
3. Monitor for pain

Overhead press:

1. Involves tricep for lockout
2. Progress similarly

Push-ups:

1. Progress to floor
2. Add difficulty (decline, weighted)

Stretching Routine

Daily Stretches

Overhead tricep stretch:

1. Arm overhead, elbow bent
2. Hand reaching down back
3. Push elbow with other hand
4. Hold 30 seconds each arm

Doorway tricep stretch:

1. Arm overhead, elbow bent
2. Rest forearm on doorframe
3. Lean through doorway
4. Hold 30 seconds

Prone tricep stretch:

1. Face down, arm overhead on floor
2. Elbow bent, forearm on floor
3. Press chest toward floor
4. Hold 30 seconds

Sample Rehabilitation Program

Phase 2 (Days 5-14)

Daily:

• ROM exercises: 20 reps
• Isometrics: 2 × 10
• Gentle stretching

Phase 3 (Weeks 2-4)

3x weekly:

• Pushdowns: 3 × 15
• Kickbacks: 3 × 15
• Wall push-ups: 3 × 15
• Eccentric extensions: 2 × 10

Daily:

• Stretching routine

Phase 4 (Weeks 4-8)

Normal tricep training:

• Close-grip press: 3 × 10
• Dips or pushdowns: 3 × 12
• Extensions: 3 × 12
• Progress to full compound pressing

Exercises to Avoid Initially

High-risk exercises (return last):

• Skull crushers (high tricep stress)
• Heavy dips (significant loading)
• Behind-the-neck press
• Heavy close-grip bench

Return to these only when lighter exercises are pain-free.

Preventing Re-Injury

1. Warm up thoroughly - Light tricep work before heavy pressing
2. Progress gradually - Don't jump to heavy weights
3. Maintain flexibility - Regular tricep stretching
4. Good form - Control the weight, don't lock out aggressively
5. Balance training - Don't neglect biceps
6. Avoid overuse - Triceps are hit in many exercises; don't over-train

When to Seek Help

See a doctor if:

• Suspected complete tear
• Significant weakness with elbow extension
• No improvement after 2-3 weeks
• Pain at the elbow (may be tendon issue)
• Visible defect in muscle

The Bottom Line

Tricep strain recovery requires careful progression with pressing movements:

1. Protect early - Avoid pressing and extension exercises
2. Restore range of motion - Before strengthening
3. Progress from isolation to compound - Pushdowns → push-ups → pressing
4. Return to heavy pressing gradually - 50% → 75% → 100% over weeks
5. Watch high-stress exercises - Skull crushers and dips last

Most tricep strains heal well with appropriate rehabilitation. Be patient with pressing movements, and you'll return to full strength.