If you're looking to work on your calf muscles, you're in luck because you can choose weight machines made specifically for those muscles. Machines offer you the ability to use large amounts of weight to build up muscle mass. Even if you are just starting to exercise your calves and do not need large amounts of weight now, your calf muscles will soon be stronger, and you will appreciate being able to raise the weights incrementally.
Lever Seated Calf Extension
The lever seated calf extension requires only a small amount of movement to work your calves. You simply sit on the machine and extend your ankles to work your calves. Sit back against the seat and place the balls of your feet on the lever platform or foot pedals with your legs straight. Hold the hand grips on the sides of the seat with your arms straight. Flex your feet forward as if pushing down on a gas pedal. Pull your toes back to complete one rep. The Aerobics and Fitness Association of America (AFAA) recommends one to three sets of eight to 20 reps to build muscle when strength training.
Sled Lying Calf Press
You lie on a sled machine to perform the sled lying calf press exercise. Lie face up on the machine and place the shoulder pad against your shoulders. Put your feet on the platform with your legs straight and your feet pointing toward the ceiling. Allow your heels to hang off the end of the platform. Hold the handles near the shoulder pad on each side of your head with your elbows bent and your palms facing inward. Press upward by raising your heels as far as you can to slide your body against the shoulder pad. Keep the balls of your feet in contact with the platform. Lower your heels again to finish one rep.
Seated Calf Raises
Seated calf raises on a machine target the deeper soleus muscle of the calves. Standing or straight-leg calf exercises target the gastrocnemius, which is the visible muscle of the calf that looks like it has two "bellies." The soleus is underneath the gastrocnemius and is not visible. You should exercise both muscles for a complete calf workout.
Sit at the seated calf raise machine with your thighs underneath the thigh pad. Place the balls of your feet on the foot rest with your heels in the air. Lower your heels as far as you can to assume the starting position. Lift your heels as high as you can to engage your calf muscles and raise the weights. Lower your heels to complete one rep.
References
- exrx.net: Lever Seated Calf Extension
- myfit.ca: Seated Calf Raises
- "A Guide to Personal Fitness Training: Aerobics and Fitness Association of America;" Mary Yoke, MA; 2003
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