California Press
enums.exercise_tag.STRENGTHenums.exercise_tag.PUSH
exercise_detail.body_part: enums.body_part.TRICEPS
exercise_detail.description
The California Press is a hybrid exercise combining elements of the close-grip bench press and the triceps extension. It targets the triceps, chest, and shoulders, providing a comprehensive upper body workout. This movement is particularly effective for developing triceps strength and size.
California Press
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exercise_detail.how_to_perform
- Lie flat on a bench with your feet planted firmly on the ground. Grip the barbell with a close grip, slightly narrower than shoulder-width.
- Unrack the barbell and position it above your chest with arms fully extended.
- Lower the barbell towards your chest while keeping your elbows tucked close to your body.
- As the barbell approaches your chest, transition into a triceps extension by allowing your elbows to bend further, bringing the barbell towards your forehead or slightly above.
- Reverse the movement by extending your elbows and pressing the barbell back to the starting position above your chest.
- Repeat for the desired number of repetitions, maintaining control throughout the movement.
exercise_detail.what_muscles_work
exercise_detail.primary_muscle:
exercise_detail.secondary_muscles:
exercise_detail.tips
- Keep your core engaged throughout the exercise to maintain stability and support your lower back.
- Focus on keeping your elbows tucked in to maximize triceps engagement and reduce shoulder strain.
- Control the descent of the barbell to prevent it from dropping too quickly, which can increase injury risk.
- Ensure a smooth transition between the bench press and triceps extension phases for optimal muscle activation.
- Start with a lighter weight to master form and technique before progressing to heavier loads.
- Breathe in as you lower the barbell and exhale as you press it back up to maintain proper breathing rhythm.
exercise_detail.common_mistakes
- Allowing elbows to flare out, reducing triceps engagement.
- Arching the lower back excessively, risking spinal strain.
- Lowering the bar too quickly, losing control and stability.
- Failing to fully extend the arms at the top, limiting range of motion.
- Using momentum to lift, decreasing muscle activation.
- Positioning hands too wide, shifting focus away from triceps.
- Dropping the bar too low, increasing shoulder strain.
- Neglecting to keep core engaged, compromising balance.
exercise_detail.recommended_exercises
exercise_detail.recommended_exercises_intro
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