Calves · Machines
Seated Calf Press Machine
The seated calf press machine is an isolation exercise that targets the gastrocnemius and soleus muscles while supporting your spine. It suits lifters of all experience levels and fits best toward the end of a lower-body workout.
How to do it
- Sit on the calf press machine with your back against the pad.
- Place the balls of your feet on the footplate.
- Keep your knees slightly bent and core engaged.
- Press the weight up by extending your ankles and contracting your calves.
- Slowly lower the weight to get a full stretch in your calf muscles.
Common mistakes
- Bouncing out of the bottom stretch shifts tension to the Achilles tendon rather than the calf muscles.
- Bending and extending your knees turns the movement into a mini leg press, taking work away from the calves.
- Cutting the range of motion short prevents the calves from experiencing a full stretch and peak contraction.
- Placing only the tips of your toes on the footplate creates a serious slipping hazard under heavy load.
Tips
- Pause for a full second at peak extension to maximize muscle fiber recruitment in the calves.
- Lower the weight slowly under strict control to achieve a deep, safe stretch at the bottom.
- Keep a slight, fixed bend in your knees throughout the set to protect your joints from hyperextension.
Sets and reps
Aim for 3 to 4 sets of 12 to 20 reps to effectively stimulate calf growth and endurance. Rest for 60 to 90 seconds between sets.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Is the seated calf press safer for the lower back than standing calf raises?
Yes, because your back is supported against the pad, which eliminates axial compression on the spine.
What muscles does the seated calf press work?
It targets both the gastrocnemius and soleus muscles of the lower leg, along with the stabilizers of the foot.
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