Calf Raise - Standing Plate
Recommendations: 2-3 Sets, 10-15 Reps, 80 Wght
Intermediate Calves Strength Plate 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 upright with a plate, hands at 9 o'clock and 3 o'clock. The balls of your feet should be on a block with the heels extending behind and in a negative position (heels lower than your toes). 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.
Step 1
Stand upright, holding a plate, feet on foot block with negative heels, straight legs.
Stand upright with a plate, hands at 9 o'clock and 3 o'clock. The balls of your feet should be on a block with the heels extending behind and in a negative position (heels lower than your toes). Straighten your legs. This is the starting position.
Step 2
Raise your heels with an explosive movement, and squeeze your calf muscles. Pause briefly at the top.
Raise your heels 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.