What muscles does the Dumbbell California Press work?

The Dumbbell California Press mainly works the triceps and chest.

How many sets and reps of the Dumbbell California Press?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Dumbbell California Press?

Band Overhead Triceps Extension, Band Triceps Pushdown, Barbell Close-Grip Bench Press and Barbell JM Press work the same main muscle.

Dumbbell California Press

Blend a close press and a skull crusher, lowering to the forehead then pressing to lockout.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Triceps, Chest
Equipment: Dumbbell
Movement: Push

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the triceps, for when the dumbbell is taken or you want a change.

Questions

What muscles does the Dumbbell California Press work?: The Dumbbell California Press mainly works the triceps and chest.
What equipment do you need for the Dumbbell California Press?: A dumbbell.
How many sets and reps of the Dumbbell California Press?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Dumbbell California Press?: Band Overhead Triceps Extension, Band Triceps Pushdown, Barbell Close-Grip Bench Press and Barbell JM Press work the same main muscle.

Program it for your clients

Coaches add the Dumbbell California Press to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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