California press: How to do it and with what technique and video

Technique for performing the California triceps press

The California Press is a powerful exercise for training the triceps brachii muscle (or, more simply, the triceps). At first glance, it can be confused with a bench press with a narrow grip or, for example, a French bench press. Indeed, in terms of technique, these exercises are very similar, but their goals are still different. Let's take a closer look.

What is it aimed at?

As mentioned above, the California bench press is used to work the triceps. This is its main goal; we try to exclude other muscles from the work as much as possible. The beauty of the exercise is that it uses all three heads of the triceps, which allows you not only to build muscle mass in a relatively short time, but also to improve strength indicators, which affect performance in powerlifting.

At the same time, for example, the mentioned press with a narrow grip is less effective for the triceps, since part of the load is distributed on the large pectorals and deltoids, and the French press (especially when lowering the barbell behind the head) works to a greater extent the long head of the triceps and is more traumatic for the elbow joints.

The California press, in turn, allows you to place your hands in a more comfortable position and carefully adjust the position of your elbows to maintain the correct technique and, as a result, achieve better results.

Execution technique

Take the starting position - lie down on a horizontal bench. The back and buttocks are pressed against the bench, while the legs rest on the floor.

Grasp the bar with a straight and moderately narrow grip. The hands are located slightly narrower than shoulder width (about 30 cm from each other). As you work, you will feel and select the optimal grip width for yourself.
Remove the barbell and place the bar at the level of the very top of your chest (approximately under the chin, just below the neck). At the top point, the arms are almost straight, minimally bent at the elbows.
As you inhale, slowly lower the barbell to your upper chest. At the same time, the elbows do not spread to the sides, but are pressed against the body, and at the same time brought forward beyond the line of the bar. Work only with the triceps, otherwise you may end up with a regular close-grip bench press.
As you exhale, from the bottom point, press the barbell to the top point. Don't forget to focus on the triceps. Complete the required number of repetitions.

Useful tips

And, as usual, in the final part we will give a number of recommendations that will help you get the maximum effect from the exercise:

At the lowest point, the barbell is held suspended, which, on the one hand, increases the difficulty of performing this exercise, and on the other hand, allows you to keep the triceps under maximum tension, achieving better development.
Do not move your elbows to the sides, try to keep them pressed to your body, watch the amplitude.
Don't lower the bar too quickly. Moreover, try to deliberately lower the bar as slowly as possible (2-3 times slower than raising it). You and your triceps will love it!
There is no point in chasing more weight. Technique is much more important here than increasing the weight. The heavy weight of the projectile will prevent you from fully controlling the process, avoiding mistakes, and ultimately can lead to injury.
Don't forget about warming up. Do a couple of warm-up sets with lighter weights. This will help warm up the muscles and prepare for the load.
If you have little experience performing such exercises, use the help of a partner. Ask for backup and to ensure proper technique is followed.

The California Press can be used in an arm training program as a basic triceps exercise. Performed in 3-4 sets of 8-15 repetitions. Then you can move on, for example, to performing bent-over arm extensions with dumbbells.

Source: FitNavigator.ru

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Execution technique

Sequencing:

Lie down on the bench and grab the bar with a narrow grip. In the classic version, the hands are positioned slightly below shoulder level. Remove the barbell and hold it above your upper chest without fully extending your arms.
Slowly lower the bar to your chest, bending your elbows.
At the lowest point, you need to pause, and then, as you exhale, return the bar to its original position.

During execution, you should consider some key points that essentially make the exercise effective and safe:

The movement of the bar must be perpendicular to the body at all stages of execution.
Only the shoulder and elbow joints are involved; the hands must be kept in a stationary position. If an athlete moves their hands, the effectiveness of the workout decreases and the risk of injury increases.

Classic California Press Technique

The exercise is designed for targeted, comprehensive development of the triceps muscles. It allows you to quickly increase weight, improve personal performance, and performance in strength sports. To have chiseled arms, boys and girls need to pump up their triceps, adjusting the load taking into account anatomical features.

The Jm press gives excellent results in men when working with heavy weights, so it requires some sports experience to perform it. According to the principle and biomechanics of movements, it resembles a classic close-grip bench press. Unlike the California bench press, it is less effective, because part of the load is taken by the fan-shaped muscles of the chest and deltoids. The popular French press is also inferior in efficiency. It puts more strain on the long head and can injure the elbow joints.

What is special about the exercise?

The productivity of the jm press will be determined by the width of the grip and the position of the elbows. Experienced bodybuilders know that in order to place an accentuated load on the target area, you do not need to spread your elbows too far and turn them away from you. A very wide grip reduces the amplitude and does not fully load the upper triceps.

To involve all the beams in the process, move your palms a few centimeters beyond the shoulder line.

If you are a beginner bodybuilder with no more than 3 months of experience, practice a close grip. This will allow you to form muscle-neural connections and hone your technique. Then focus on focused loading by increasing the spacing between your palms and weights.

Muscle atlas

In addition to the target zones, the lower chest receives the load.
When the barbell is lowered deeply - until it touches the collarbone - the latissimus backs are included in the process.
Movements are carried out using the forearms.

California press: execution technique

Perform bench presses in the second half of the workout.

Lie down on a bench, press your lower back and shoulders tightly, and squeeze your shoulder blades slightly together.
Grasp the bar with an overhand grip, with your palms about 40 cm apart.
Remove the projectile from the supports and hold it in straight hands above the collarbone.
As you inhale, use your triceps to lower it toward your chest. Keep your elbows pressed to your body at all times.
As you exhale, press up and immediately enter the negative phase.

Squeeze 10-15 times. The duration of the set should not exceed 50 seconds.

At the bottom point, maintain a right angle at your elbows.
Always extend your arms in the top position.
Raise the barbell along a vertical path.
Don't pause between repetitions.
Lower the barbell 2 times slower than raising it.

Don't go for heavy weights. With heavy plates it is difficult to control the technique and avoid the prospect of injury. After all, the main disadvantage of the exercise is the intense load on the elbow joints.

California barbell press in video format

California Girls Incline Press with Dumbbells

Women find it easier to work with outfits.

Sit on a bench with the back reclined at 30-40°.
Hold dumbbells in front of you with a neutral grip.
Pull them up with your palms facing inward.
As you inhale, lower to your collarbone. Unlike the Tate press, do not lower the apparatus to the top of the chest - raise your arms a few centimeters higher. In the bottom position, focus on contracting your triceps.
As you exhale, straighten your elbows and press up.

To consolidate the effect, perform a press with one hand , alternately lifting the apparatus. An analogous exercise can be performed while lying on the floor.

Girls work with dumbbells 5 - 10 kg;
men take 3 times more shells (12x3).

To ensure proper technique, ask a trainer to monitor your movements or record a video of the workout.

Also read how to pump up triceps at home using a variety of techniques for men and women.
To work out the triceps muscle in the gym, use the exercises from this article.

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Source: bodybuilding-and-fitness.ru

Tips and tricks

There are some features, knowing which, you can use the exercise to the greatest possible benefit.

1. If you press too much weight, then do not place your legs in one line, but move one slightly forward. This will give you more stability when performing the exercise.

2. Raise the bar as you exhale. Breathing can make the task much easier.

3. Shoes should have hard soles to prevent swaying.

4. Do not stay at the top point for more than 3 seconds. This way you'll strain yourself less and be able to lift more times.

That's all you need to know about the military press or standing barbell press. Train for your health!

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California Triceps Press

The triceps accounts for more than 65% of the volume of muscle tissue in the arms above the elbow. Therefore, athletes who want to have relief on their arms should better pay special attention to the triceps, and not just the biceps. The California Press is the best triceps exercise. Neither the close-grip bench press nor the classic bench press give such wonderful results. The advantage is that the triceps are fully pumped, this allows you to quickly build muscle mass and improve your strength.

Although it is not recommended for athletes who have just recently joined the gym. But working with a professional trainer and not too much weight, anyone can do it. The trainer will help you maintain the correct technique when working on the simulator, control your weight so as not to injure your joints.

Experienced athletes work the muscles on their own, provided that they have a good understanding of the technique. An athlete with sufficient training experience feels his body well, knows the limits of his muscles, and appreciates how the load is distributed. A person who has just started working out in the gym has not yet developed this feeling.

Features of the technology

The California Press is a bit similar to the Close Grip Press. The main difference between these two exercises is that with the first, the athlete, starting work, takes the barbell at shoulder width or slightly wider. And when working with the bar with a narrow grip, the barbell is taken narrower than shoulder width. Another important difference is the rotation of the elbow. During the California press, the elbows are turned toward the body.

If it is narrow, it is spread apart; turning the elbow changes the group of muscle fibers that are included in the work. Such a minor nuance of technique for a beginner can lead to the practitioner never achieving the desired result. After all, these two presses are aimed at developing different muscle groups, the first emphasizes the load on the triceps brachii muscle, and the second on the pectoral muscles.

In order to achieve maximum results you must:

Lie on a bench, squeeze your shoulder blades slightly, lower back tightly pressed to the bench.
You need to take the bar so that the width of your hands on the bar corresponds to the width of your shoulders, a little wider is possible, but not anymore. It is better to remove the barbell with the help of a trainer or training buddy, this will help not injure your joints.
Remove the projectile and hold it at the level of the solar plexus (just below the chest). This will be the starting position to start working on. From this position the barbell is lowered. The elbows do not go to the sides; they should be directed along the body.
Lower the bar as low as possible, but it does not touch the body, and the elbow joints should not be lower than the body.
When returning the bar to its original position, it is important to fully extend your elbows.
The trajectory along which the projectile moves is straight. An arcuate trajectory is a violation of technique and reduces efficiency.
There should be no pause between repetitions.
The legs are not involved in the work process and should be placed freely on the bench; you should not rest your feet on the floor, this will disrupt the technique.

What muscles work

It is important to know that when performing this exercise, it works not only the triceps, but also other muscle groups. This exercise is designed to pump up the triceps as effectively as possible, but when performed, the muscles of the lower chest, latissimus dorsi, forearm and biceps also work. If the correct technique is followed, the load on these muscle groups is insignificant, but it is still there.

During any physical activity, muscle tissue and joints work. In this case, the elbow and shoulder joints work. When performed correctly, the main load falls on the elbow joint.

The figure clearly shows which muscles are involved in the work.

blue – pectoral muscle;
orange – forearm;
yellow – trapezoid;
green – triceps
purple – muscles of the lower chest.

Details worth paying attention to

In order to understand the technique well, you need to not only read the basics of the technique, but also watch the video and go to the gym for a lesson.

But there are nuances that you should pay attention to before you start pumping the triceps brachii muscle:

the hands do not break, this leads to injury;
The bar must be held with a closed grip;
the projectile is lowered slowly and raised quickly, this will give a large load;
do the exercise 10-12 times, this number of repetitions is optimal;
when the elbow is in the down position, it forms an angle of ninety degrees;
Before any physical activity, you should warm up well, this will help avoid injuries and tears of muscle fibers;
You should not use a wide grip, this will reduce efficiency.

The weight for working the triceps muscle of the shoulder is chosen such that the maximum number of repetitions is 12 times. When the maximum number of repetitions increases, it is reduced by adding weight to the apparatus. Such manipulations are necessary for the work to be carried out with high efficiency.

But it should be remembered that with any work on the apparatus, technique is more important; you should not chase the scales. An athlete who works with heavy weights while violating technique will achieve results slowly. Whereas an athlete who follows the correct work will achieve his goals faster.

Read also about the French Bench Press!

The triceps receive the highest load in the final stage of the range of motion. The technique of performing with a wide grip reduces the amplitude of movement and, consequently, the efficiency of work.

Conclusion

The California Press is the best triceps exercise. If performed correctly, they achieve significant results and perfectly pump up the arm muscles. If you do the exercise incorrectly, you may not achieve the desired result and harm your health.

In order to make sure of the correct execution technique, you can ask a professional trainer to monitor the execution or ask a friend to videotape the exercise.

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What muscles work

During any physical activity, muscle tissue and joints work. In this case, the elbow and shoulder joints work. When performed correctly, the main load falls on the elbow joint.

The figure clearly shows which muscles are involved in the work.

blue – pectoral muscle;
orange – forearm;
yellow – trapezoid;
green – triceps
purple – muscles of the lower chest.

California Press Technique

The California Press is designed to target the triceps, but is often confused with the narrow bench press. In fact, these are two different exercises that are really similar from the outside.

Exercise technique

To learn how to perform the California bench press, you can watch a video or simply follow the following algorithm:

Lie down on a bench, squeezing your shoulder blades and pressing your lower back firmly to the surface.
Grab the bar with your hands shoulder-width apart.
Remove the bar from the supports and bring it to the level of the solar plexus - this is the initial position from which the bench press begins.
Lower the bar as far as possible to the bottom of your chest, but not until it touches, so that your elbows do not fall below your torso.
As you exhale, lift the barbell up, straightening your elbows.

The bar should move in a straight line, not an arcuate path. Do not pause or hold your breath between repetitions.

Complicated version

This is a classic California press technique, but you can increase the load by making it more difficult for yourself. To do this, do everything in the same way, but lower the bar not to the solar plexus, but at neck level almost until it touches the chin. With this technique, the triceps muscles tense even more and do not relax for a second, even at the lowest point.

Do not forget that all movements must be performed slowly and clearly, and do not chase heavy weights. Before lifting weights, be sure to do warm-up sets. If you have no experience in performing this exercise, ask your partner to back you up and look at the technique from the outside.

How is the California bench press different from the narrow press?

Looking at these exercises from the outside, you can immediately notice the difference in grip width, but this is not the main difference. The disadvantage of close grip bench presses is that the pecs and front deltoids take up some of the load. As for the Californian version, it has a concentrated effect specifically on the triceps brachii muscles.

The second difference between the Californian version and the close-grip press is the position of the elbows. When pressing the barbell with a narrow position, the hands are very close to the bar, and the elbows are spread to the sides. With the California press, the grip of the barbell is approximately shoulder-width apart, and the elbows are not apart.

The distribution of the load largely depends on the position of the elbows. When you place them, the pectoral muscles are included in the work, and if they remain pressed to the body, the entire load falls on the triceps.

What muscles work when performing the exercise?

The main benefit of the California press exercise lies in the targeted effect on the triceps, but other muscles are also indirectly involved in the work. The forearms and biceps play a supporting role to stabilize the bar, and the trapezius and lower pectoral muscles are also slightly involved. If you perform the exercise correctly, 90% of the load will be taken by the triceps muscles.

As for the joints, the California press puts stress on the elbows and shoulders. Watch the position of your elbows, without spreading them to the sides, otherwise the exercise will turn into something like a classic bench press.

The benefits and benefits of the California bench press

When performing this press, all three heads of the triceps are involved, although with many other exercises the long head is almost not involved. Much of the benefit of the California press is due to the strong stretching of the triceps at the bottom. Every athlete will confirm that the greater the amplitude, the stronger the stretch and peak contraction of the muscles, and this directly affects their load.

You can perform the California press with fairly heavy weights. They are smaller compared to the narrow bench press, but exceed the weights of the French press and other triceps exercises. The only drawback of the California press is the high load on the elbow joints, so if there are problems with them, it is better to abandon the exercise.

How to do the California Press - video

Source: www.SportObzor.ru

Details worth paying attention to

In order to understand the technique well, you need to not only read the basics of the technique, but also watch the video and go to the gym for a lesson.

But there are nuances that you should pay attention to before you start pumping the triceps brachii muscle:

the hands do not break, this leads to injury;
The bar must be held with a closed grip;
the projectile is lowered slowly and raised quickly, this will give a large load;
do the exercise 10-12 times, this number of repetitions is optimal;
when the elbow is in the down position, it forms an angle of ninety degrees;
Before any physical activity, you should warm up well, this will help avoid injuries and tears of muscle fibers;
You should not use a wide grip, this will reduce efficiency.

Whereas an athlete who follows the correct work will achieve his goals faster.

California press

triceps exercises, barbell exercises

In bodybuilding, there are many ways to develop the triceps muscle. The most famous and effective exercises are the classic, French press, arm extensions, and push-ups. Few people know and rarely use a barbell exercise called the California press. It is a hybrid of the regular and French press, so it works all three heads of the triceps.

The California barbell press is a basic exercise aimed at increasing strength and gaining muscle mass. Due to the specific movement, the load on the elbow joints becomes insignificant. During the execution, all bundles of the triceps muscle, the lower pectoral region, biceps as stabilizers and forearms, on which the main control of the projectile depends, are tensed.

California Press: Technique

The effectiveness of any exercise depends on the quality of its implementation, so to get a positive result you need to follow the correct technique:

Lie down on a horizontal bench or similar device (you can even lie on the floor). Press your back tightly, rest your feet, keeping them balanced;
Grasp the barbell with a moderately narrow overhand grip, with your hands slightly narrower than your shoulders. During the process, you will feel which position of your hands will be more convenient;
Remove the apparatus and hold it above you at the level of the upper chest area or just below the chin. Hold your hands with a slight bend at the elbows;
Inhale and lower the bar to the top of your pecs or neck. And now the main trick: do not spread your elbows to the sides, but press them to the body and at the same time bring them forward. It turns out that the projectile moves in one vertical plane;
As you inhale, press the barbell up in reverse order. Work through the triceps, concentrate on this, otherwise you will end up with a regular bench press. Complete the required amount, rest.

California press: video and photos

Recommendations for implementation

Let's consider a number of nuances necessary to study that will improve your technique and increase the efficiency of performing the California bench press:

When you lower the barbell, do not put it on yourself, but keep it suspended, so the muscles do not relax and receive a static load. Thus, the execution becomes much more difficult, but high-quality muscle development is achieved;
Try to keep your elbows close to your body and not pull them to the sides. Control the range of motion;
Lower the bar slowly, take your time. This process should take about 3-4 seconds. Lift with a powerful movement;
Do not rush to use large weights; in the California press, correct execution is important, and a heavy barbell will not allow you to fully control the movements;
Be sure to start your training process with a warm-up and one set with light weight. This is necessary to warm up and prepare the muscles for stress;
Ask a friend to check the correct execution from the side or contact a trainer.

Using the California bench press helps increase strength and muscle mass. The main thing is to do it correctly.

To whom, when and how much

To whom: The exercise is aimed at any level of professionalism of the athlete;

When: At the beginning of the training, since first there should be a “base”, and then isolation exercises such as extension of the arms from the upper block and French press;

How much: Perform 3-4 sets of 10-12 reps.

Including the California bench press in your training program is not necessary, but if you need to surprise your triceps or simply diversify your training, then this bench press will be very useful. It includes all triceps bundles, develops mass and increases strength, which means it is a worthy replacement for the classics.

That's all, ask questions or share your impressions in the comments.

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Source: sportmake.ru

California press

The California press is a bodybuilding exercise that helps to pump up the triceps and also create beautiful definition. This is one of the few exercises with which you can pump up the triceps without putting a lot of stress on the elbow joint. However, it is very traumatic, so you need to know the technique for performing it.

General recommendations

The California press is recommended for athletes with an average and advanced level of training. Beginning bodybuilders should not do it due to the complex technique. This type of bench press should be performed at the beginning of training before isolating arm exercises. The number of repetitions should be no less than 10 and no more than 12 times in 1 approach. A total of 3-4 sets should be done.

Please note that this exercise is optional. However, its implementation will provide maximum load on the triceps with minimal risk of injury to the elbow joint. Therefore, many professionals include it in their training program.

Rules for performing the California press

The California press has its own execution rules that must be followed, here they are:

Warm up before your workout. If you do the exercise without warming up, you can pull the muscles.
Don't do the exercise alone. Ask someone to back you up. If suddenly you cannot do a bench press, an assistant will take the barbell from you and you will avoid injury.
Take the minimum weight to start. When you master the technique of doing the exercises, you can increase the load, but not immediately, but gradually.
The elbows at the lowest point should be pressed to the torso.
Lower the bar slowly. This will effectively affect the size of the triceps.
At the bottom of the exercise, you do not need to place the barbell on your torso. If you hold it, the triceps will receive additional load, therefore, you will increase the effectiveness of the workout.

California press technique

California press should be done like this:

Sit down on a horizontal bench. The buttocks should be pressed tightly against it, and the back should be in a natural curve. Place your feet on the floor. There is no need to place them on a bench, since in this case you may lose your balance and fall.
Grab the barbell. This should be done with a direct grip, i.e. The palms should be on top of the bar. In addition, the grip should be narrow, i.e. The palms are located at a distance slightly narrower than shoulder width (about 30 cm from each other).
Lower the barbell and fix it slightly below your neck, i.e. in the upper chest. Do not put the barbell on top of you so that the triceps receive the necessary load.
Exhale and move the barbell to the top point. You should not fully extend your arms. This will also challenge your triceps, making your workout more effective.
Inhale and return the bar to the position you originally occupied, i.e. The elbows are pressed to the torso, and the barbell is located just below the neck.
Perform the required number of repetitions and approaches in this way.

The California Press is a basic exercise for those who want to pump up their triceps. If desired, it can be a good alternative to classic barbell press exercises.

Source: MonsterBody.net

What's special

The California press was invented by Jim Blakely, however, he himself admits that he learned this exercise from Louis Simmon, the legendary powerlifter. The California press is quite reminiscent of the French bench press with a barbell from a lying position, but this similarity is deceptive, so this method of pumping up the triceps needs to be considered in more detail.

This exercise targets the triceps, forearms, and lower chest. However, there are other exercises that allow you to pump up muscles in addition to the triceps; in the California press, the main emphasis is on the elbow joints.

During the exercise, you should constantly monitor the position of your elbows; if they diverge to the sides, it will already be a regular bench press.

It is better to learn the nuances of performing the California press under the supervision of an experienced instructor. This especially applies to beginners who are not yet aware of the capabilities of their body. It must be said that the California press is not designed for beginners ; it is recommended for athletes who are already at a higher level of preparedness.

There are a number of rules that should be followed when mastering the California Press:

Before performing, be sure to stretch your muscles;
to avoid injuries, it is better to perform the exercise with a partner, who should insure the athlete;
to securely fix the barbell, the grip must be closed;
It is not recommended to spread your grip wide, otherwise the load on the triceps will be less pronounced;
It’s better to lift the barbell quickly and lower it slowly - this way the muscles will work more correctly;
It's best to practice 10-12 repetitions per set.

The California press is considered one of the most effective for pumping up the triceps. During its execution, all three of its heads are pumped perfectly, including the inner one - the most lagging one. This exercise is recommended to be placed first in the block for pumping the triceps. Then you can work the target muscle (extend your arms with a straight grip and in an inclined position).

California press exercise for triceps arms

Type of exercise:
Strength
Muscle group:
Arms
Target muscles:
Triceps
Equipment:
Barbell
Difficulty:
medium

A basic exercise for working three triceps heads at once. Includes the muscles of the chest and forearm. Suitable for intermediate level training.

The triceps of the arms are the target muscles in the exercise.

California press exercise: video

The California press is an effective exercise for working the arm muscles. Include it in your training program for your arms and forearms. You can learn how to perform this exercise correctly from the video below.

Bodysportal.ru

2017-02-15Technique for performing the California bench press

Load on target muscles on a 10-point scale

Triceps	10 (high)
Inner chest	3 (weak)
Forearms	2 (weak)
Type of exercise	Power – Basic
Total load	15 (weak)

Application of the exercise

For: Athletes of intermediate level and above.

When: At the beginning of your workout, warm up with light weights. Or at the end of a workout for maximum fatigue of the triceps muscles.

How much: 4 sets of 15, 12, 10, 8 repetitions. Take a 90 second break between sets.

California press: execution technique

Starting position:
lying on a horizontal bench. Hold the barbell in your hands in front of you at neck level. Grip the barbell at a distance of 20-30 cm. Arms are slightly bent.
Inhale and lower the barbell vertically down to your chin. Try to bend your arms at the elbow and shoulder joints at the same time. Move your elbows slightly forward.
Return the bar to the starting position. Exhale.

Main mistakes when performing the exercise:

Bending the arms exclusively at the elbow joints. Do not lower the bar without bending your shoulders and moving your elbows forward.
Choosing the wrong position of the bar at the starting point of the movement. Don't pull the bar forward toward your stomach or back toward your head. The task is to keep it at chin level.
Uneven flexion in the elbow and shoulder joints. The exercise is performed by synchronously working the shoulders and elbows.
Turn your elbows to the side. Keep your elbows pointing forward, do not spread them to the sides.
Wrist flexion. Keep your hands level, relative to your forearms.
Movements with jerks and swings. The exercise is performed carefully.

Important ! Do not neglect technique and use huge weights. Excessive stress on the elbow joints can lead to injury.

Pros: Effective exercise for triceps. Includes all three heads: outer, middle and inner.

1. External (Lateral).
2. Middle (Medial).
3. Internal (Long).

Minuses:

Great risk of injury. Heavy stress on joints.
Complex execution technique.

Advice ! Perform the California Press at the beginning of your workout to warm up or at the end to tone your triceps muscles. Don't use heavy weights.

Exercise option

Weights and warm-up

You should not choose a heavy weight for the California bench press. Try doing this exercise with a light weight to work it technically and accurately. A heavy barbell in this exercise will not only make it difficult for you to control your technique, but can also damage your joints.

Don't ignore the warm-up! Before starting the main block of the California press, perform 1-2 sets of this exercise with minimal weight.

If this is your first time performing the California Press, ask someone to help you. Partner:

Will insure you
Checks whether the exercise is performed correctly.