Calf Press

Also called machine calf press, calf press machine and seated calf press.

Works

Calves

Equipment

Machine

Level

Beginner

Type

Isolation

How to do it

Setup. Adjust the seat so that your legs are only slightly bent in the start position. The balls of your feet should be firmly on the platform.

1. Select an appropriate weight, and grasp the handles. This will be your starting position.
2. Straighten the legs by extending the knees, just barely lifting the weight from the stack. Your ankle should be fully flexed, toes pointing up. Execute the movement by pressing downward through the balls of your feet as far as possible.
3. After a brief pause, reverse the motion and repeat.

Cues

• Knees nearly straight, balls on the plate.
• Drop the heels for a full stretch.
• Press high, hold 1 second.
• No bouncing.

Common mistakes

• Bouncing at the bottom.
• Bending the knees to push.

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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