Barbell Seated Calf Raise

Also called seated barbell calf raise, seated calf raise and bench calf raise.

Works

Calves

Equipment

Barbell

Level

Beginner

Type

Isolation

How to do it

Setup. Place a block about 12 inches in front of a flat bench.

1. Sit on the bench and place the ball of your feet on the block.
2. Have someone place a barbell over your upper thighs about 3 inches above your knees and hold it there. This will be your starting position.
3. Raise up on your toes as high as possible as you squeeze the calves and as you breathe out.
4. After a second contraction, slowly go back to the starting position. Tip: To get maximum benefit stretch your calves as far as you can.
5. Repeat for the recommended amount of repetitions.

Cues

• Balls of the feet on the block.
• Bar padded above the knees.
• Drop the heels for a full stretch.
• Rise high, hold 1 second.

Common mistakes

• Bouncing at the bottom.
• Short range.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

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