Calf Machine Exercises On A Smith Machine

In his "New Encyclopedia of Modern Bodybuilding", Arnold Schwarzenegger says that "Outstanding calf development has historically been associated with the ideal male physique. Huge deltoids, washboard abs, and powerful calves were the qualities the Greek sculptors fashioned in their classical images of warriors and athletes." But calves are already dense and tough from walking and running. To make gains, you need to work them with heavy weight, and not every gym has dedicated calf machines. Luckily, many gyms have a Smith machine, and that's all you need. For these exercise you need a Smith machine, a squat pad, a bench and a calf block, though a 45 lb. plate works in a pinch.

Standing Calf Raise

Place the block under the bar so that you can stand comfortably on it on the balls of your feet. Select your starting weight. If you've never done calf raises before, put a 25 lb. plate on either side just to get a feel for the movement, and increase the weight as you feel comfortable. Put the squat pad on the bar, and standing on the block with the bar across your traps, disengage it from the safety catches. Lower your heels until you feel a good stretch in your calves; this is going to be different for everyone, depending on your calf flexibility. If you find that you aren't able to lower your heels for fear of not being able to lift back up, you're using too much weight. Flex your calves and drive up through the balls of your feet. Hold at the top for a moment, then lower yourself back down until you feel the stretch in your calves. You can turn your toes out to target your outer calves, or in to target your inner calves.
There is some argument over the best number of reps to perform. Some people feel that because the calves are tough, a higher rep range of 15 to 20 is better. Others feel that the standard muscle-building range of 10 to 12 is better. This is often a matter of personal preference. Experiment and find what works for you.

One-Legged Calf Raise

With this exercise, use significantly less weight, as you work each calf separately. Lower your heel towards the floor until you feel a really good stretch--approximately two to three inches depending on your flexibility--then drive up through the ball of your foot. Hold for a moment at the top, before lowering again into a stretched position. Perform between 10 and 20 reps, until you feel a burning in your upper calves. By doing one leg at a time, it's a bit easier to target the specific area of the calf you want to train, since it's less awkward to turn your foot in or out to target the inner or outer calf muscle.

Seated Calf Raise

Although it seems very similar to the standing calf raise, the seated calf raise targets the soleus muscle, which runs down to your heel, while the standing calf raise targets the gastrocnemius muscles, the large muscle at the top of your calf. For total calf development, use a seated exercise. Place the bench so that when you sit on it, the Smith machine bar crosses your thighs just behind your knees. If you've never done seated calf raises before, start with a 25 lb. plate on either side. Otherwise, start with the weight you use on a seated calf raise machine, but be prepared to add more. With your knees directly under the weight, the movement should be easier. Put the squat pads on the bar to protect your leg. Place the balls of your feet on the calf block. Lower your heels until you feel a good stretch--again, two to three inches. Then flex your calves and drive your knees and the Smith machine bar up. Hold at the top for a moment. Lower back to a stretch, and repeat for 10 to 20 reps.