Triceps Recovery
Tricep strain recovery after pressing
Tricep pain after pushdowns, skull crushers, or close-grip bench often involves the long head or lateral head. Recovr recommends overhead and behind-head stretches with conservative loading.
- Skull crushers with heavy load
- Tricep pushdown volume
- Close-grip bench press
- Dips with excessive depth
Preview only — your plan is personalized by pain level and exact location via the 3D body selector.
Overhead Triceps Stretch
stretchReach one arm overhead and bend the elbow to stretch the long head of the triceps.
2-3 sets · 20-30s hold each arm · Pain 1–3
Chair Tricep Dips (Modified)
exerciseUse a sturdy chair to perform modified dips that strengthen the triceps with controlled body weight.
2-3 sets · 8-12 · Pain 1–3
Towel Triceps Stretch
stretchUse a towel behind your back to stretch the triceps and improve overhead mobility with controlled assistance.
2 sets · 20s hold each side · Pain 4–6
Wall Tricep Push
exerciseA wall-based exercise that loads the triceps at a reduced intensity compared to dips or push-ups.
2 sets · 8-10 · Pain 4–6
Frequently asked questions
- Tricep pain at the elbow — tendinopathy?
- Pain at the posterior elbow during extension often indicates triceps tendinopathy. Recovr starts with isometrics and gentle ROM.
- Should I avoid pressing with tricep pain?
- Avoid movements that reproduce sharp pain. Recovr substitutes gentle mobility until pain drops below 4/10.
- Skull crushers causing elbow pain?
- Common with overuse. Reduce load, improve elbow tracking, and use Recovr's tricep recovery plan while pain settles.
Get your personalized triceps plan
Map your pain on the 3D body, set your level, and Recovr builds a 7-day progressive recovery schedule from our exercise library.
Start 3D mappingOther recovery guides
General Guidance Only
This app provides general fitness guidance only. Consult a healthcare professional before starting any exercise program.