The rear calf muscle group consists of two major muscles: the gastrocnemius and the soleus. Any exercise that truly works your calves will work both of these muscles. When doing "calf pump" exercises, you are performing a plantar flexion movement of the ankle joint. There are different exercises that target your calves.
Calf Raise Machine
This machine is made specifically to target the calves. To use this machine, first adjust the shoulder pads so that they are one level lower than their height when you are standing upright. Select the amount of weight that you think you can do. Put the balls of your feet on the bar and put your shoulders under the pads. Grip the handles on the sides and stand upright.
Start the motion with your heels hanging off the edge slightly below your toes. Slowly use your calves to raise up until your heels are as far above your toes as you can go (at this point all the weight should rest on the balls of your feet) then return to the starting point. Do three sets of 10 reps.
Smith Press
An alternative form of this exercise can be done on the Smith Press machine. The Smith Press machine has a 45-pound Olympic bar that securely slides vertically up and down. In addition, you will need a two to four inch block or place that you place on the ground under the middle section of the bar.
Perform this exercise with the exact same motion as the calf raise machine. Load the weight on the sides of the Olympic bar using Olympic plates (the plates that usually range from 2.5 to 45 pounds). Stand on the block with your heels hanging off. Rest the middle of the bar on your trap (upper back) muscles and grab the bar with your hands.
Progressions
Because the exercises that target the calf muscles involve the same motion, you will want to use progressions of the exercises at some point to avoid hitting a plateau. The first progression is to perform the exercise using only one leg at a time. Working each side of the body individually provides even muscles growth and allows each of the small stabilizer muscles to also be worked.
The second progression is to perform all of your sets continuously with only a ten second rest between sets. Your calf muscles contain fast-twitch fibers, so working them in a continuous manner will help them get bigger. When doing this, use 40 to 50 percent of your normal weight level.
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