Primary
Triceps
Secondary
Chest, Shoulders
Equipment
Barbell
Difficulty
Advanced
Type
Push
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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.
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.
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.
The California Press is rated as advanced difficulty, meaning it requires some training experience. Advanced lifters seeking unique tricep stimulus. Focus on proper technique and consider starting with easier variations.
For the California Press, the recommended approach depends on your goals. 3-4 sets of 8-10 reps. Rest 90-120 seconds. For strength, use 4-6 reps. For muscle growth, perform 8-12 reps. For endurance, complete 12-15 reps.
The California Press typically requires a barbell, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
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.