TRICEP SUPERSET FOR SIZE AND STRENGTH!

California Press Exercise: The Ultimate Triceps Builder for Strength and Size

One Move. Full Triceps Domination.

The California press exercise sounds friendly. It isn’t.

This powerful hybrid lift combines two of the most effective triceps exercises—the close-grip bench press and the lying triceps extension—into one continuous, high-tension movement. For athletes following the ISOQUICK Strength training philosophy, the California press delivers maximum muscle recruitment, minimal wasted time, and direct carryover to real-world pressing strength.

If your triceps workouts rely on endless isolation work with little progress, the California press is the reset your training needs.

Why the California Press Is So Effective for Triceps Growth

The triceps account for roughly two-thirds of your upper-arm size. Bigger arms and stronger presses are built by loading all three heads of the triceps—the long head, lateral head, and medial head—under meaningful resistance.

The California press does exactly that by combining two strength curves in a single repetition:

• Deep elbow extension behind the head
• Powerful pressing strength off the chest

This dual-phase tension makes the California press one of the most efficient triceps mass-building exercises available, especially for lifters short on time.

Renowned strength coach Charles Poliquin frequently recommended the California press for building serious triceps size, while cautioning lifters to start with lighter weights until proper control and mechanics are mastered.

ISOQUICK Strength Benefits of the California Press

• High triceps activation with fewer total sets
• Extended time under tension without high volume
• Improved lockout strength for bench press and overhead press
• Excellent compound triceps exercise for busy training schedules
• Builds functional strength, not just cosmetic pump

Because lifters are typically stronger during the pressing phase than the extension phase, controlled tempo is critical. Slow eccentrics keep the load on the triceps instead of transferring stress to the elbows or shoulders.

How to Perform the California Press Correctly

Lie on a flat bench holding a barbell or EZ bar with a narrow, close-grip hand position. Press the bar to full arm extension above the chest.

Keeping the upper arms relatively fixed, bend at the elbows and lower the bar so it travels slightly behind or above the head, similar to a lying triceps extension.

Without stopping, allow the elbows to move down toward the torso as the bar transitions smoothly to the chest. Maintain constant tension throughout the movement.

From the chest, contract the triceps hard, keep the elbows tucked, and press the bar back to the starting position.

Control every rep.
No bouncing.
No rushing.

California Press Sets and Reps (ISOQUICK Style Programming)

• 3–5 working sets
• 6–10 controlled repetitions
• Slow eccentric, powerful concentric
• Use as a primary triceps exercise or pair with compound pressing movements

The California press is not a finisher.
It is a main lift designed for strength and hypertrophy.