Calf Raise - Barbell Seated
Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght
Beginner Calves Strength Barbell Flat Bench Push Gym
Purpose: This exercise works the calf muscle, specifically the soleus (lower calf).
Benefits: This exercise is one of the few that isolate the soleus and lower calf area.
Place a block (about 2 inches in height) or a couple of dumbbells about 12 inches in front of a flat bench. You will place the balls of your feet on the block to ensure that you can get a good negative for your heel. Place a barbell across your thighs, place your feet on the block and lower your heels to a negative position (heels lower than your toes). This is the starting position. With an explosive motion, raise your knees by lifting your heels as high as you while keeping the balls of your feet on the block. Exhale during this movement. Slowly lower your heels and return to the starting position. 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
Sit on a bench, your feet on a block, heels in a negative position. Place a barbell across your thighs.
Place a block (about 2 inches in height) or a couple of dumbbells about 12 inches in front of a flat bench. You will place the balls of your feet on the block to ensure that you can get a good negative for your heel. Place a barbell across your thighs, place your feet on the block and lower your heels to a negative position (heels lower than your toes). This is the starting position.
Step 2
With your heels in a negative position, raise your heels as high as they can go.
With an explosive motion, raise your knees by lifting your heels as high as you while keeping the balls of your feet on the block. Exhale during this movement.
Step 3
Slowly lower your heels until they are in a negative position.
Slowly lower your heels and return to the starting position. Inhale during this movement. Place a barbell across your thighs, place your feet on the block and lower your heels to a negative position (heels lower than your toes).