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Exercise Profile
  • Target Muscle Group
    Triceps
  • Exercise TypeSMR
  • Equipment RequiredLacrosse Ball
  • MechanicsIsolation
  • Force TypeCompression
  • Experience LevelIntermediate
  • Secondary Muscles
    None
Target Muscle Group

Triceps

Triceps Muscle Anatomy Diagram

Triceps Lacrosse Ball Overview

Using a lacrosse ball to perform smr on your triceps is a great way to warm up and cool down for your workout, especially if you plan to perform upper body exercises that require the triceps to be more mobile.

When you perform smr on the triceps, or any muscle group for that matter, you alleviate some of the tension that is built up during the day and your workouts.

Triceps Lacrosse Ball Instructions

  1. In a half kneeling position, place the lacrosse ball directly underneath the base of the elbow on the backside of the upper arm.
  2. Apply pressure via the upper body while flexing and extending the arm against the lacrosse ball.
  3. Complete 10-15 repetitions and repeat on the other side.

Triceps Lacrosse Ball Tips

  1. The most important thing you can remember with any soft tissue work: KEEP BREATHING. Don’t hold your breath, you want to release tension, not generate it.
  2. This can be VERY beneficial for improving the front rack position in a front squat given the tricep crosses the shoulder and elbow.
  3. Do not allow yourself to fall into overextension, keep tension through the abs.
  4. If you find a tender spot, pause for 5-6 seconds and focus on slow, deep breaths and try to relax.
  5. Performing SMR may be uncomfortable but that’s not an excuse to avoid it. It hurts because there may be physiological or neurological influences generating a pain response. The more you roll the better it’ll feel provided there’s no serious underlying mechanism.
  6. If you notice any burning, numbness, or tingling, keep moving past that area. It’s likely a nerve and pausing on it for any length of time would not be a good idea.
  7. If you find a sensitive spot, pause for a second and take the joint through flexion and extension. This a method of active release known as “tack and floss”.
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