There are three types of muscle contractions employed in strength training--concentric, eccentric and isometric. Concentric movements work against gravity to raise a weight. Eccentric movements control a downward movement with gravity. Isometrics build strength by contracting a muscle without movement, such as holding a low squat position. To train your calf muscles eccentrically, focus on lowering your heel after a calf raise or pointing your feet after a reverse calf press.
Standing Calf Raises
Calf raises are a well-known exercise for strengthening the calf muscles. The gastrocnemius muscle is emphasized when doing a standing exercise. The gastrocnemius is the two-bellied muscle that you can see when looking at the leg. To work the calf muscle eccentrically, stand with the balls of your feet on the calf block of a calf-raise machine. Grab the handles on the padded shoulder lever and stand up with your shoulders positioned under the shoulder pads. Begin with your heels raised. Then, slowly lower your heels as close to the floor as you can without taking your feet off the calf block. The calf muscles work to control the lowering of your body.
Seated Calf Raises
Seated calf raises target the soleus muscle of the calves. The soleus lies underneath the gastrocnemius. To perform a seated calf raise, sit on a calf-raise machine with your knees under the leg pads and the balls of your feet on the platform. Hold the handles above the leg pads, but do not use your arms to do any lifting. Begin with your heels raise and then slowly lower your heel toward the floor and below the platform. Your toes remain on the foot platform the entire time.
Sled 45 Degree Reverse Calf Press
The reverse calf press works a third muscle of the calf, the tibialis anterior. This muscle is located in front of the soleus and wraps around the back of your foot. It is responsible for dorsiflexion, which is when you pull your toes back to flex your foot. Therefore, the eccentric movement of the calf press is when you flex your foot forward, which is called plantar flexion. To do this exercise, lie on an incline sled press machine and place your feet on the platform with your legs straight. Place your heels near the top of the platform. Your toes are pulled back. Then, bend your knees and point your toes. This will make the platform slide a small distance toward you.
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