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Dumbbell California Press
Dumbbell California Press blends close-grip bench press and triceps extension to target all triceps heads for strength and hypertrophy; performed lying on a flat bench.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders, Forearms
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Chest
6/10Mid Chest
Shoulders
5/10Anterior Delts
Forearms
3/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie flat on a bench with feet planted on the floor. Hold a dumbbell in each hand with neutral grip, extending arms straight up above your chest with dumbbells close together.
- Bend elbows to lower dumbbells toward your forehead, keeping upper arms stationary.
- Shift elbows forward at the bottom to move dumbbells to upper chest position.
- Press dumbbells back up to starting position, fully extending arms without locking elbows.
- Maintain control throughout the movement.
- Repeat for desired reps.
Coaching Tips
Form Cues
- Elbows tucked throughout
- Control the transition
- Squeeze triceps at top
- Core tight
- Upper arms stationary
Breathing
Inhale during the lowering and transition phases; exhale as you press the weights up. Brace your core before each rep.
Tempo
3-1-1
Range of Motion
Lower until you feel a stretch in the triceps near the forehead; press up until arms are fully extended above the chest without hyperextending elbows.
Safety
Safety Notes
- Start with light weights to master form
- Avoid if you have shoulder or elbow injuries
- Keep core engaged to protect lower back
- Use a spotter for heavy sets
- Do not lock out elbows fully
Spotting
Spot from behind at the elbows or hands to assist on the press if needed; recommended for heavy loads to prevent dropping weights.
Common Mistakes
- Flaring elbows out
- Dropping weights quickly
- Arching back excessively
- Incomplete extension
- Poor grip stability
When to Avoid
- Acute shoulder impingement
- Elbow joint pain
Flexibility Needed
- Adequate shoulder flexion
- Wrist mobility for neutral grip
Build Up First
- Proficiency in close-grip bench press
- Familiarity with triceps extensions
Also known as
California Press, Dumbbell Triceps Press
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