Calves / Beginner / Isolation (single joint)

Calf Press On The Leg Press Machine

A machine isolation exercise for the calves, with the forearms assisting.

At a glance

Primary

Calves

Secondary

Forearms & grip

Equipment

Machines

Movement pattern

Squat, Ankle push-off (plantar flexion)

Level

Beginner

Type

Calves, Isolation (single joint)

How to do it

1. Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance.
2. Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you without locking your knees. (Note: In some leg press units you can leave the safety bars on for increased safety. If your leg press unit allows for this, then this is the preferred method of performing the exercise.) Your torso and the legs should make perfect 90-degree angle. Now carefully place your toes and balls of your feet on the lower portion of the platform with the heels extending off. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter. This will be your starting position.
3. Press on the platform by raising your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
4. Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
5. Repeat for the recommended amount of repetitions.

Common mistakes

• ✗ Only the balls of the feet on the plate with heavy weight.

  Why it hurts: If the feet slip, the sled comes down onto locked knees.

  ✓ Instead: Keep a firm grip with the balls of the feet, knees slightly soft, and stay near the safety stops.

• ✗ Short, fast bounces.

  Why it hurts: The Achilles tendon gets jolts instead of controlled loading.

  ✓ Instead: Use a full range with a pause at the bottom stretch and at the top.

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