Barbell California Press
Barbell California Press Exercise Description
The Barbell California Press is a hybrid between a close‑grip bench press and a lying triceps extension, performed on a flat bench with a close grip. It primarily targets the triceps brachii while the pectoralis major and anterior deltoids assist as synergists. The movement blends an extension‑style descent toward the forehead/upper face with a transition to a press over the chest, emphasizing elbow extension while keeping the shoulders stable. Maintain scapular retraction and depression, a neutral spine, and stacked wrists to control the bar path and protect the shoulders. This pattern is closely related to the JM Press and is commonly cued with tucked elbows and a diagonal bar path toward the chin/upper chest before pressing to lockout. ([mensjournal.com](https://www.mensjournal.com/health-fitness/how-to-do-the-california-press-for-bigger-triceps?utm_source=openai))
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Lateral Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head
- Stabilizing Muscles: Infraspinatus, Rhomboid Major, Subscapularis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Barbell
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Outer Tricep
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Barbell California Press Exercise
‘- Lie on a flat bench; plant your feet, lightly arch, and set your shoulder blades retracted and depressed.
– Grip the bar just inside shoulder width with full thumbs; wrists neutral and stacked over elbows.
– Unrack to over the upper chest; forearms vertical under the bar.
– Tuck the elbows; inhale and lower the bar by bending the elbows forward, guiding it toward the forehead/upper face. ([mensjournal.com](https://www.mensjournal.com/health-fitness/-do-the-california-press-for-bigger-triceps?utm_source=openai))
– Without losing scapular position, bring the elbows slightly forward so the bar shifts from over the face to over the chest.
– Exhale and press by extending the elbows, returning the bar to the start position above the upper chest.
– Keep the bar path controlled; avoid elbow flare, bouncing, or letting the bar drift behind the head. ([westside-barbell.com](https://www.westside-barbell.com/blogs/the-blog/jm-press?utm_source=openai))
– Keep hips and head down, feet firm; spotter or safety bars recommended when available.
Barbell California Press Tips
‘- Lie on a flat bench with your feet planted, hips and head down, and a light arch in your back.
– Set your shoulder blades retracted and depressed before unracking and keep this position throughout the set.
– Grip the bar just inside shoulder width with full thumbs, keeping your wrists neutral and stacked over your elbows.
– Unrack the bar to over your upper chest with your forearms vertical under the bar.
– Tuck your elbows and lower the bar by bending the elbows forward, guiding it toward your forehead/upper face.
– Without losing scapular position, bring your elbows slightly forward so the bar path shifts from over your face to over your chest.
– Exhale as you press by extending your elbows, returning the bar to the start position above your upper chest.
– Keep the bar path controlled and avoid elbow flare, bouncing, or letting the bar drift behind your head.
– Use a spotter or safety bars when available.
Barbell California Press Beginner Introduction
The Barbell California Press combines elements of a narrow‑grip bench press and a lying triceps movement into one barbell lift on a flat bench. It is typically done with the hands set just inside shoulder width, placing most of the workload on the triceps while the chest and front shoulders lend support. The motion blends a pullover‑style bend at the elbows with a traditional press, so the arms straighten under load in a way that strongly highlights elbow extension.
During the exercise, the bar travels in a controlled arc that begins above the face and shifts to a position over the upper chest before returning to the starting point. The upper back stays anchored against the bench, shoulder blades drawn slightly back and down, and the wrists aligned over the forearms to guide a steady path. This pattern resembles the JM Press and is popular among lifters aiming to develop pressing strength and arm size. Because it uses a free barbell over the torso and head, many athletes perform it with a spotter or safety bars in place.