Machine calf raises
Recruiting the gastrocnemius muscle, standing calf raises exercise is a common exercise to cause muscle size and strength gains for the lower leg. The standing calf raise places the gastrocnemius in a greater mechanical position compared to the seated calf raise, therefore placing more stress on the muscle.
The machine calf raise is purposely built for the standing calf raise, and has two pads which sit on the trainers shoulders whilst performing the exercise. The machine usually has a raised metal plate to place the trainers toes onto, allowing the rest of the foot to over hang the edge, to allow for a deep stretch at the bottom of the exercise.
Performing machine calf raises
When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.
- Set correct resistance on machine. Alter machine settings is needed.
- Place shoulders under shoulder pads. Place balls of feet on raised platform, with rest of feet hanging over edge.
- Stand erect, with back straight. Hold onto handles for more stability.
- Raise heels of feet by extending ankles. Extend fully onto tip toes.
- Once peak contraction is reached, slowly descend by bending ankles, until calves are stretched.
- Repeat for desired amount of repetitions.
Machine calf raises courtesy of Fitness Uncovered - Bodybuilding & Fitness
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