Calves / Beginner / Isolation (single joint)

Calf Press

A machine isolation exercise for the calves.

At a glance

Primary

Calves

Equipment

Machines

Movement pattern

Ankle push-off (plantar flexion)

Level

Beginner

Type

Calves, Isolation (single joint)

How to do it

1. 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.
2. Select an appropriate weight, and grasp the handles. This will be your starting position.
3. 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.
4. After a brief pause, reverse the motion and repeat.

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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