Primary
Triceps
Secondary
Chest, Shoulders
Equipment
Barbell
Difficulty
Advanced
Type
Push
See how California Press could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The California press is a hybrid movement combining elements of skull crushers and close-grip bench press. The bar path travels diagonally, starting like a skull crusher but finishing with a press. This unique motion provides continuous tricep tension through multiple joint angles, loading both the long head stretch and the lockout.
When to use it
Use as advanced compound tricep movement.
Who it's for
Advanced lifters seeking unique tricep stimulus.
Lower the bar toward your chin and upper chest simultaneously—not straight down like a press, and not toward your forehead like a skull crusher. Think diagonal. Your elbows flare slightly outward compared to skull crushers. Press back up along the same diagonal path. Start light to learn the groove.
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Lie on bench holding barbell with close grip.
Start with bar over your lower chest.
Lower bar toward your upper chest and chin.
Combine skull crusher and close grip motion.
Elbows point both up and out slightly.
Press back up using triceps and chest.
Hybrid movement combining two exercises.
Targets triceps from multiple angles.
Start light to master the technique.
Use California press as your primary tricep compound when you want something between skull crushers and close-grip bench. This is an advanced movement that works best for experienced lifters who have plateaued on standard variations. Program with moderate weight for 8-12 reps.
Lowering bar too far toward face.
During any pressing movement like the California Press, this mistake reduces how effectively your Triceps can produce force. Focus on the muscle you're trying to work — if you can't feel your Triceps driving the movement, something is off.
Not understanding the hybrid motion.
During any pressing movement like the California Press, this mistake reduces how effectively your Triceps can produce force. Focus on the muscle you're trying to work — if you can't feel your Triceps driving the movement, something is off.
Using too much weight initially.
Loading more weight than you can control on the California Press often creates compensations that shift work away from your Triceps. Reduce the load until each rep follows the intended path.
Advanced lifters seeking unique tricep stimulus.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 8-10 reps. Rest 90-120 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how California Press could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the California Press
The California Press primarily targets the Triceps, making it an effective exercise for triceps development. Secondary muscles worked during the California Press include Chest, Anterior deltoid, providing additional training stimulus. Stabilizer muscles engaged include Core, Rotator cuff.
Our library labels California Press as advanced. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for California Press. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for California Press is a barbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the California Press include: Close-Grip Bench Press, Skull Crusher, JM Press. These exercises target similar muscle groups as the California Press and can be used as substitutes based on your equipment availability, gym setup, or training preferences.