Calf Raise - Smith Machine Single
Recommendations: 2-3 Sets, 10-15 Reps, 80 Wght
Beginner Calves Strength Smith Machine Push Gym
Purpose: This exercise works the calf muscle, specifically the gastrocnemius.
Benefits: This exercise is one of the few that works primarily the gastrocnemius and the upper calf.
Stand in a Smith Machine with the bar on your shoulders behind your neck. The ball of your right foot should be on a block with the heel extending behind and in a negative position (heel lower than your toes). Straighten your leg. This is the starting position. Raise your right heel with an explosive movement, and squeeze your calf muscles. Exhale during this movement. Pause briefly at the top. Slowly return to the starting position by lowering your heel to the negative position. You should feel a good stretch in your calves. Inhale during this movement. Repeat for the recommended number of repetitions. Stand in a Smith Machine with the bar on your shoulders behind your neck. The ball of your left foot should be on a block with the heel extending behind and in a negative position (heel lower than your toes). Straighten your leg. This is the starting position. Raise your left heel with an explosive movement, and squeeze your calf muscles. Exhale during this movement. Pause briefly at the top. Slowly return to the starting position by lowering your heel to the negative position. You should feel a good stretch in your calves. Inhale during this movement. Repeat for the recommended number of repetitions.
The calf consists of 2 major muscles (gastrocnemius and soleus). There are also a number of tendons, such as the Achilles tendon. Seated calf raises focus mainly on the soleus and the tendons in the lower calf.
Step 1
Stand in a Smith Machine, bar on shoulders, right foot on foot block with negative heel, straight leg.
Stand in a Smith Machine with the bar on your shoulders behind your neck. The ball of your right foot should be on a block with the heel extending behind and in a negative position (heel lower than your toes). Straighten your leg. This is the starting position.
Step 2
Raise your right heel with an explosive movement, and squeeze your calf muscles. Pause briefly at the top.
Raise your right heel with an explosive movement, and squeeze your calf muscles. Exhale during this movement. Pause briefly at the top.
Step 3
Slowly return to the starting position by lowering your heels to the negative position. You should feel a good stretch in your calves
Slowly return to the starting position by lowering your heels to the negative position. You should feel a good stretch in your calves. Inhale during this movement. Repeat as required.
Step 4
Stand in a Smith Machine, bar on shoulders, left foot on foot block with negative heel, straight leg.
Stand in a Smith Machine with the bar on your shoulders behind your neck. The ball of your left foot should be on a block with the heel extending behind and in a negative position (heel lower than your toes). Straighten your leg. This is the starting position.
Step 5
Raise your left heel with an explosive movement, and squeeze your calf muscles. Pause briefly at the top.
Raise your left heel with an explosive movement, and squeeze your calf muscles. Exhale during this movement. Pause briefly at the top.
Step 6
Slowly return to the starting position by lowering your heels to the negative position. You should feel a good stretch in your calves
Slowly return to the starting position by lowering your heels to the negative position. You should feel a good stretch in your calves. Inhale during this movement. Repeat as required.