Exercise:

Seated Machine Calf Raise

Target Muscle:

Calves

Seated Calf Raise Machine

Place the balls of your feet on the platform about shoulder width apart and secure your knees under the pads. Remove the stopper and fully extend your calves by letting your heels hang down as far as you can.

Press the weight up until your calves are fully contracted, pause briefly at the top, and then lower your heels back down.

Continue for desired number of reps and then put the stopper back in place.

- To direct as much tension onto the calves as possible, use the following rep cadence: press yourself up as hard and fast as you can in proper form… pause in the top position for 1 full second… lower yourself in 4-5 seconds… and pause in the bottom position for 2 seconds. This cadence will minimize momentum and prevent the achilles tendon from taking over the work.

- Grip the handles on the machine for support but make sure not to pull on them and "cheat" the weight up. If you have to pull the handles with your arms to get a full range of motion then the weight is simply too heavy for you and should be reduced.