Videos
Instructions
- Lie on your side with a lacrosse ball positioned under your triceps.
- Place the opposite arm across your body to help stabilize your position.
- Slowly roll the back of your upper arm over the ball to apply pressure along the triceps.
- Pause and hold when you find a tight or sore spot for 15–30 seconds.
- Repeat for 1–2 minutes, then switch arms.
Technical Tips
- Keep your body relaxed to allow deeper muscle release.
- Adjust your angle slightly to target different triceps heads.
- Control the pressure with your body weight—avoid excessive force.
Breathing Tips
- Inhale slowly before positioning on the ball.
- Exhale deeply as you apply pressure on tender spots.
- Maintain slow, steady breathing throughout the massage.
Medical restrictions
- Avoid if you have active triceps tendonitis or inflammation.
- Not recommended for recent upper arm injuries or bruising.
- Consult a healthcare provider if you have nerve compression symptoms in the arm.
The Triceps Smash is a self-myofascial release technique designed to alleviate tension and improve mobility in the triceps muscle group. Using a lacrosse ball, this recovery-focused exercise allows targeted pressure to break up adhesions and improve circulation along the posterior upper arm. Ideal for athletes, weightlifters, and anyone experiencing tightness in the triceps, this technique supports muscular recovery and reduces the risk of overuse injuries. The ball’s compact size provides deep tissue stimulation, especially beneficial after intensive pressing or overhead training. Executed on the floor, the Triceps Smash is both effective and accessible, requiring minimal space and no complex setup. This method is widely adopted in functional fitness and rehabilitation settings, making it a trusted component in muscle maintenance routines. Whether as part of a cooldown, warm-up, or active recovery plan, the Triceps Smash helps restore optimal arm function and range of motion by targeting trigger points with precision.
How often should I do the Triceps Smash?
For best results, perform the Triceps Smash 3–4 times per week, especially after upper body training or whenever you feel muscle tightness.
Is a lacrosse ball better than a foam roller for triceps?
Yes, a lacrosse ball provides more precise and deeper pressure, making it more effective than a foam roller for targeting the smaller surface area of the triceps.
Can the Triceps Smash help with elbow pain?
Yes, relieving tightness in the triceps can reduce strain on the elbow joint, potentially helping alleviate pain from overuse or tension.
Should I feel pain during the Triceps Smash?
You may feel mild discomfort on tight spots, but avoid sharp or intense pain. Adjust your pressure to stay within a tolerable range.
Can beginners safely perform the Triceps Smash?
Yes, it's beginner-friendly when done with controlled pressure and proper form. Start gently and gradually increase intensity as needed.