Calf Raise - Smith Machine Standing Toes Out

Recommendations: 2-3 Sets, 6-10 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 on a block in the Smith Machine. The balls of your feet should be on the foot rest with the heels extending behind and in a negative position (heels lower than your toes). Toes should be pointed in at about a 45 degree angle. Position the weighted bar behind your neck on your upper back. Straighten your legs. This is the starting position. Raise your heels 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 heels 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.