California Press

The best of both worlds — combines skull crusher and close-grip bench for maximum tricep and chest development

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⚡ Quick Reference

Aspect	Details
Pattern	Push (Compound/Isolation Hybrid)
Primary Muscles	Triceps, Upper Chest
Secondary Muscles	Front Delts
Equipment	EZ-Bar or Barbell, Flat Bench
Difficulty	⭐⭐ Intermediate
Priority	🟡 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Bench position: Lie flat with full back contact
2. Starting bar position: Bar rests at upper chest/clavicle area (not mid-chest)
3. Grip width: Close grip, hands 6-12 inches apart
4. Grip type: Overhand grip (EZ-bar reduces wrist stress)
5. Elbow position: Elbows tucked close to sides, not flared
6. Foot placement: Feet flat on floor for stability

Equipment Setup

Equipment	Setting	Notes
Bar type	EZ-bar preferred	Less wrist strain than straight bar
Grip width	6-12 inches apart	Narrower than shoulder width
Starting position	Upper chest/clavicle	Higher than normal bench press

Setup Cue

"Think close-grip bench, but bar starts and ends at your upper chest/throat area, not mid-chest"

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🔄 Execution

The Movement

⬇️ Lowering (Skull Crusher Phase)

What's happening: Bar lowers toward forehead/face

1. From upper chest position, extend arms until bar is over face
2. Bend elbows to lower bar toward forehead
3. Keep upper arms at ~45° angle (not vertical like skull crusher)
4. Lower with control until bar is near forehead
5. Elbows stay tucked, upper arms stay angled

Tempo: 2-3 seconds

Feel: Tricep stretch, similar to skull crusher but angled

⏸️ Bottom Position

What's happening: Bar near forehead, maximum tricep stretch

1. Bar is 1-2 inches from forehead
2. Elbows remain tucked, not flared
3. Upper arms maintain 45° angle
4. Core engaged, don't arch excessively

Common error here: Letting upper arms drift back too far (becomes too much like skull crusher)

⬆️ Extension + Press

What's happening: Extend elbows THEN press back to upper chest

Two-part movement:

1. Phase 1 - Extension: Extend elbows to straighten arms (triceps)
2. Phase 2 - Press: Lower bar back down to upper chest (shoulders/chest)

Alternative (simultaneous): Some lifters extend and press simultaneously in one fluid arc

Tempo: 2-3 seconds total

Feel: Triceps working hard, then chest/shoulders engage

🔝 Reset Position

What's happening: Bar returns to upper chest

1. Bar rests briefly at upper chest/clavicle area
2. Elbows tucked close to sides
3. Maintain tension, don't fully relax
4. Ready for next rep

Key Cues

Primary Cues

• "Upper chest to forehead, back to upper chest" — the bar path
• "Elbows stay tucked throughout" — critical for tricep focus
• "Angled skull crusher into a press" — think of it as a hybrid

Tempo Guide

Goal	Tempo	Example
Strength	2-0-2-0	2s down, no pause, 2s up, no pause
Hypertrophy	3-1-2-0	3s down, 1s pause, 2s up, no pause
Control	4-2-3-0	4s down, 2s pause, 3s up, no pause

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Triceps - All Heads	Elbow extension (skull crusher phase)	█████████░ 85%
Upper Pectoralis	Pressing back to chest (press phase)	███████░░░ 70%

Secondary Muscles

Muscle	Action	Activation
Anterior Deltoid	Shoulder flexion during press	██████░░░░ 60%

Stabilizers

Muscle	Role
Lats	Stabilize bar path, keep elbows tucked
Rotator Cuff	Stabilize shoulder throughout ROM
Core	Maintain stability on bench

Muscle Emphasis

Unique hybrid stimulus: The skull crusher phase emphasizes all three tricep heads through elbow extension, while the press phase adds chest and shoulder involvement. This makes it more efficient than doing both exercises separately.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Flaring elbows	Elbows move outward	Less tricep work, shoulder stress	Keep elbows tucked to sides
Bar to mid-chest	Bar goes to middle chest	Becomes close-grip bench, not California press	Bar stays at upper chest/clavicle
Upper arms too vertical	Arms perpendicular to body	Becomes standard skull crusher	Keep arms at 45° angle
Rushing the phases	Moving too fast	Less muscle tension, lose form	Controlled tempo, feel each phase
Too much weight	Can't control bar path	Dangerous, poor form	Start lighter than close-grip bench

Most Common Error

Incorrect bar path — the bar must go from upper chest to forehead and back to upper chest. If it goes to mid-chest, you're doing a close-grip bench press. If arms go too vertical, you're doing a skull crusher. The 45° angle and upper chest position are what make this unique.

Self-Check Checklist

• Bar starts and ends at upper chest/clavicle
• Elbows stay tucked throughout
• Upper arms at ~45° angle (not vertical)
• Bar lowers toward forehead (not crown of head)
• Controlled tempo on all phases

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🔀 Variations

By Emphasis

Equipment Variations

Variation	Change	Why
EZ-Bar California Press	Use EZ-bar	Less wrist strain (recommended)
Dumbbell California Press	Use dumbbells	Independent arm work, natural path
Barbell California Press	Straight bar	Traditional version, more wrist stress

Bench Angle

Variation	Change	Why
Incline California Press	30-45° incline	More upper chest, less tricep
Floor California Press	Lying on floor	Limited ROM, joint-friendly
Decline California Press	Decline bench	More lower chest involvement

Tempo Variations

Variation	Change	Why
Pause California Press	Pause at forehead	Eliminate momentum
Slow Eccentric	5s lowering	More time under tension
1.5 Rep California	Half rep + full rep	Extended time under tension

Grip Variations

Grip	Width	Emphasis
Close	6 inches	Maximum tricep emphasis
Moderate	8-10 inches	Balanced tricep/chest
Wider	12 inches	More chest, less tricep

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	3-4	5-8	2-3 min	Moderate-Heavy	2-3
Hypertrophy	3-4	8-12	90-120s	Moderate	1-3
Endurance	2-3	12-20+	60-90s	Light-Moderate	2-4

Workout Placement

Program Type	Placement	Rationale
Upper/Lower	Middle of upper day	After main pressing
Push/Pull/Legs	Middle of push day	Hybrid tricep/chest work
Arm day	First or second exercise	Can be primary tricep movement
Chest day	After main chest work	Finisher for upper chest/triceps

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1x/week	3 sets
Intermediate	1-2x/week	3-4 sets
Advanced	2x/week	3-5 sets

Progression Scheme

Progressive Overload

You can typically handle 60-70% of your close-grip bench press weight for similar reps. Progress in 5-10 lb increments. This is a technical lift — prioritize bar path and control over weight.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Skull Crusher	Learn elbow extension pattern
Close-Grip Push-Up	Bodyweight option, build base
Tricep Dips	Compound bodyweight movement

Progressions (Harder)

Exercise	When Ready	Link
Close-Grip Bench Press	Want heavier loads
Board Press	Lockout strength focus
JM Press	Similar hybrid, different angle

Alternatives (Same Goal, Different Movement)

Hybrid Movements

Alternative	Pattern	Good For
JM Press	Skull crusher meets bench	Similar concept, steeper angle
Tate Press	Unique dumbbell pattern	Different tricep stimulus
Floor Press	Limited ROM press	Joint-friendly pressing

Pure Tricep

Alternative	Type
Skull Crusher	Pure isolation
Overhead Extension	Long head emphasis
Close-Grip Bench	Compound pressing

Chest Emphasis

Alternative	Angle
Close-Grip Bench	Flat pressing
Incline Close-Grip	Upper chest
Dips	Vertical pressing

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Elbow tendonitis	Pain during extension	Reduce ROM, lighter weight
Shoulder impingement	Pain during press phase	Use floor press version
Wrist pain	Strain with close grip	Use EZ-bar, not straight bar
Lower back issues	May arch	Keep core engaged

Stop Immediately If

• Sharp elbow pain (not muscle burn)
• Shoulder clicking or popping with pain
• Wrist buckling or acute pain
• Loss of control of bar

Safety Guidelines

Aspect	Guideline
Weight selection	60-70% of close-grip bench weight
Spotter	Recommended when learning
Bar type	EZ-bar preferred for wrist safety
Warm-up	Tricep pushdowns and light pressing

Safe Failure

How to safely fail:

1. At forehead position: Carefully lower bar to upper chest
2. During press: Roll bar down to lap, sit up
3. With spotter: Call for help, spotter lifts bar
4. Never drop from forehead — extremely dangerous

Bar Control Essential

This exercise has the bar moving near your face. Always maintain complete control. If you're uncertain, use a spotter or perform on a rack with safety bars set just above head height.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Elbow	Flexion/Extension	~30-180°	🟡 Moderate
Shoulder	Flexion, pressing	~45° flexion	🟡 Moderate
Wrist	Extension stability	Neutral to extended	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Elbow	Full flexion/extension	Can fully straighten arm	Work on mobility
Shoulder	Moderate flexion	Can press overhead	Should be fine
Wrist	Extension under load	Can do push-up position	Use EZ-bar

Joint Health Note

The close grip puts more stress on wrists and elbows than regular pressing. Use an EZ-bar to reduce wrist strain. If elbows hurt, ensure you're not flaring them and consider reducing weight or ROM.

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❓ Common Questions

How is this different from a JM Press?

Both are hybrid movements, but the bar path differs. JM Press has a steeper angle (more vertical upper arms) and the bar lowers to lower chest/upper abs. California Press has a 45° upper arm angle and bar goes from upper chest to forehead. Both work, just different angles.

Should I use a straight bar or EZ-bar?

EZ-bar is strongly recommended. The close grip required for this exercise puts significant stress on wrists with a straight bar. The EZ-bar allows a more natural wrist angle while maintaining the close grip.

Where exactly should the bar touch?

The bar should touch your upper chest/clavicle area — much higher than a normal bench press. It should NOT go to mid-chest (that's a close-grip bench) or stay in the air (defeats the purpose).

How much weight should I use?

Start with 60-70% of your close-grip bench press weight. This is a technical movement with a longer range of motion. Most people use significantly less weight than they expect. Focus on bar path and control.

Should I extend first then press, or do it all at once?

Either works. Some lifters prefer to extend elbows fully, then press back down to chest (two distinct phases). Others prefer a smooth arc combining extension and press. Try both and see what feels better.

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📚 Sources

Biomechanics & Muscle Activation:

• Boehler, B. & Porcari, J. (2011). Best Triceps Exercises Study — Tier B
• ExRx.net Exercise Analysis — Tier C
• Renaissance Periodization — Tier B

Programming:

• NSCA Essentials of Strength Training and Conditioning — Tier A
• Louie Simmons Westside Barbell — Tier C

Technique:

• Dave Tate EliteFTS — Tier C
• T-Nation Exercise Database — Tier C
• Mountain Dog Training — Tier C

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For Mo

When to recommend this exercise:

• User wants efficient tricep and upper chest work in one movement
• User has good form on skull crushers and close-grip pressing
• User wants variety in pressing movements
• User has EZ-bar available

Who should NOT do this exercise:

• Complete beginners → Suggest Skull Crusher and Close-Grip Bench separately first
• Wrist issues without EZ-bar → Suggest Dumbbell alternatives
• Elbow pain → Suggest Tricep Pushdown
• Shoulder impingement → Suggest Floor Press version

Key coaching cues to emphasize:

1. "Upper chest to forehead, back to upper chest"
2. "Elbows stay tucked like close-grip bench"
3. "Upper arms at 45°, not vertical"

Common issues to watch for in user feedback:

• "Wrists hurt" → Must use EZ-bar, not straight bar
• "Doesn't feel different from close-grip bench" → Bar not going high enough, needs upper chest touch point
• "Losing control" → Too much weight, reduce by 20-30%
• "Elbow pain" → Check elbow tuck, reduce weight, may need regression

Programming guidance:

• Pair with: Back work, vertical pressing, chest isolation
• Avoid same day as: Heavy overhead pressing (shoulder fatigue)
• Typical frequency: 1-2x per week
• Placement: Middle of workout after main compounds

Progression signals:

• Ready to progress when: 10-12 clean reps with perfect bar path
• Add weight: 5-10 lbs per session for beginners
• Regress if: Cannot maintain bar path, elbow/wrist pain

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Last updated: December 2024