California Press
Primary
Triceps
Secondary
Chest, Shoulders
Equipment
Barbell
Difficulty
Advanced
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your triceps, the California Press is a solid advanced-level pushing movement in the compound category. Use as advanced compound tricep movement.
Everything You Need to Know About the California Press
The California Press is a advanced exercise exercise that targets your Triceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use as advanced compound tricep movement. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced lifters seeking unique tricep stimulus. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the California Press work?
Primary
Secondary
Stabilizers
Step-by-step: California Press
- 1
Lie on bench holding barbell with close grip.
- 2
Start with bar over your lower chest.
- 3
Lower bar toward your upper chest and chin.
- 4
Combine skull crusher and close grip motion.
- 5
Elbows point both up and out slightly.
- 6
Press back up using triceps and chest.
What are the best tips for the California Press?
Hybrid movement combining two exercises.
Targets triceps from multiple angles.
Start light to master the technique.
Mistakes to watch for on the California Press
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 forces compensatory movement patterns that bypass your Triceps. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Who should do the California Press?
Advanced lifters seeking unique tricep stimulus.
How to Program the California Press
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 8-10 reps. Rest 90-120 seconds.
What are good alternatives to the California Press?
Close-Grip Bench Press
Skull Crusher
JM Press
Other Variations
- Dumbbell California Press
- EZ Bar California Press
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the California Press — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Start with lighter weight.
- Use spotter for heavy sets.
- Master form before adding weight.