Triceps
California Press
The California Press is a strength exercise with a barbell for your triceps. Share of the load in the Zulta muscle model: triceps (long head) 33%, triceps (lateral head) 28% and triceps (medial head) 19%.
How to do it
- Lie on a flat bench and unrack a barbell with palms facing your feet, hands a little narrower than shoulder-width.
- Hold the bar straight above your lower chest with the elbows tucked.
- Lower the bar toward your upper chest while letting the elbows bend forward, like half a skull crusher and half a close-grip press.
- Stop when the bar is a few centimetres above the upper chest and the forearms point up at an angle.
- Press the bar back up by straightening the elbows until your arms are locked.
Tips
- Let the upper arms drift down only a little: most of the motion is at the elbow.
- Use a spotter or safeties set just above chest height.
Common mistakes
- Flaring the elbows so it becomes a regular bench press.
- Bouncing the bar off the chest.
Muscles worked by the California Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Letting the elbows travel adds a pressing component. Lowering the weight to the head with the shoulder flexed near 90 degrees trains all three heads with the long head partly lengthened, between a pushdown and an overhead extension.
California Press alternatives
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Frequently asked questions
What muscles does the California Press work?
Mainly the triceps (long head) and triceps (lateral head). The triceps (medial head) assist.
Is the California Press good for beginners?
The California Press is rated advanced. If you are new, learn the JM Press first and build up from there.
What is a good alternative to the California Press?
For example the JM Press, Decline Skull Crusher and Smith Machine JM Press. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.