Calf machine workouts are designed to build the two major muscles located in your calves. The gastrocnemius and the soleus muscles are the two muscles that must be developed in order to have large and toned calves. While many people perform calf workouts without the assistance of a calf machine, calf machines can often help you focus in and better isolate your calf muscles while working out.
Standing Calf Raise
This calf machine workout will strengthen your calves as well as your shoulder muscles. Step onto a calf machine and select the amount of weight you would like to have on your shoulders. Once you have picked an adequate weight, place your shoulders firmly under the shoulder pads located on the top of the machine. Stand on the calf machine with the heels of both of your feet hanging off the footrest. Once you release the safety lock by pushing up with your calves and shoulders, bring your heels down until you feel a tight stretch in your calf muscles. At this point, push up with your toes, calves and shoulders to bring the weight back to its original position. Perform five sets of 10 before finishing this workout.
Calf Press Machine
This calf machine workout utilizes a traditional leg press to strengthen your calf muscles. Sit down at a leg press machine with your back flush against the seat and your feet planted on the metal footrest. Before sitting down, make sure that you have selected a heavy weight that will challenge and test your calf muscles. From here, slide your feet down the metal footrest until only your toes are still touching. Push up with your toes, making sure that your core remains tight and back stays straight. Push up on the footrest until your toes are stretched forward, then bring the footrest down to the original position you were in. Perform three sets of 10 before decreasing the weight. As you decrease the weight, continue to do the same amount of repetitions to further tighten and tone your calves.
Donkey Calf Raises
Donkey calf raises are designed to stretch and strengthen your calf muscles while in a slanted position. Locate an angled calf machine in your gym and step onto it. You will find that the foot block is at an angle while the backrest is perpendicular to the floor. Position yourself with your back flush against the backrest and your feet angled to be touching the foot block with your toes. On the sides of the machine will be two handles. Grab each handle and prepare to begin your workout. Slide both hands down the handles, shifting your weight from your toes to the balls of your feet. From this position, push up on your toes, stretching and strengthening your calf muscles. Perform four sets of 20 before breaking.
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