Barbell California Press
- Target muscle
- —
- Equipment
- Barbell
- Body part
- Chest
- Type
- Strength
The barbell California press is a hybrid chest and triceps exercise that blends the close-grip bench press with the lying triceps extension (skull crusher). Performed flat on a bench, it loads the chest, triceps, and front shoulders, letting you build pressing strength and lockout power in a single movement.
How to do the Barbell California Press
- 1Lie flat on the bench with your eyes under the bar, feet planted, and your shoulder blades pulled down and together.
- 2Grip the bar with a close, shoulder-width grip and wrap your thumbs around it, keeping your wrists stacked over your forearms.
- 3Unrack the bar and hold it locked out directly over your chest with your arms fully extended.
- 4Bend at the elbows and lower the bar toward your forehead or hairline, like the descent of a skull crusher, keeping your upper arms angled back.
- 5From the bottom, rotate the movement: slide the bar down and back toward the lower chest as you transition into a close-grip press.
- 6Press the bar up and back to the lockout position over your chest, extending the elbows fully to finish the rep.
- 7Keep tension through the chest and triceps throughout, breathing out as you press.
- 8Complete your reps, then re-rack the bar safely under control.
Form tips
- Start lighter than your close-grip bench press — the skull-crusher portion stresses the elbows and triceps, so the bar must be controlled, not bounced.
- Keep your wrists stacked over your forearms throughout to protect the joints during the extension and the press.
- Keep your shoulder blades retracted and upper back tight to create a stable pressing base and protect the shoulders.
- Use a spotter or set the rack safety arms whenever you train heavy, since the bar travels over your face during the lowering phase.
Common mistakes
- Going too heavy and turning the lift into a pure close-grip press, which loses the triceps-extension benefit and risks dropping the bar on your face.
- Flaring the elbows wide during the press, which shifts stress to the shoulders and reduces triceps engagement.
- Letting the wrists bend back under load, which strains the wrist joint and leaks force.
- Rushing the transition from the lowering to the pressing phase, which kills tension and makes the bar path unstable.
Frequently asked questions
What muscles does the barbell California press work?
It works the chest and triceps as the main movers, with the front deltoids assisting. Combining a skull crusher with a close-grip press loads the triceps harder than a standard bench press.
How is the California press different from a close-grip bench press?
The close-grip bench press is a straight pressing movement, while the California press adds a skull-crusher lowering phase first, then transitions into the press — so it trains the triceps through a longer range.
How wide should my grip be?
Use a close, roughly shoulder-width grip. This keeps the elbows tucked and emphasizes the triceps while still letting the chest contribute during the pressing phase.
Is the California press good for beginners?
It is better suited to lifters who already have a solid bench press and triceps extension, since the bar travels over the face. Beginners should start light, master both base movements first, and use a spotter.
