Barbell California Press

Muscles worked

Setup

1. Lie flat on a bench with your feet planted firmly and shoulder blades retracted into the pad.
2. Grip the barbell with an overhand grip, slightly narrower than shoulder-width (about 10-12 inches apart).
3. Unrack the bar and hold it directly over your upper chest with your arms fully extended and wrists straight.

How to do it

1. Lower the bar toward your upper chest or chin by bending the elbows in a controlled arc, allowing the elbows to drift slightly forward as if performing a skull crusher.
2. Once the bar is an inch above your upper chest, transition into a press by driving the bar vertically back to the starting position.
3. Inhale deeply during the lowering phase and exhale forcefully as you press the weight back up.
4. Maintain a controlled 3-second eccentric (lowering) phase to maximize triceps tension.

Form checklist

• Keep elbows tucked toward the ribs rather than flaring them out to the sides.
• Maintain a neutral wrist position to prevent joint strain under heavy loads.
• Ensure the transition from the 'crush' to the 'press' is one fluid motion.
• Keep your feet driven into the floor to maintain a stable, rigid torso.

Pro tips

• Use this exercise to 'overload' the triceps; the pressing component allows you to use heavier weights than a standard skull crusher.
• Focus on the deep stretch in the triceps at the bottom of the movement before initiating the press.

Make it harder

• Add a 2-second pause at the bottom of the movement to eliminate momentum and increase difficulty.
• Perform the exercise on a slight decline bench to increase the range of motion and triceps recruitment.

Frequently asked

What muscles does the barbell california press work?

The barbell california press primarily targets the pectorals, and also works the abs, deltoids, serratus anterior, and triceps as secondary muscles.

What equipment do you need for the barbell california press?

The barbell california press uses barbell.

Is the barbell california press good for beginners?

The barbell california press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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