How To Do Calf Press
Calf Press is a great exercise to develop the calves. It also works the hamstrings and gluteus muscles.
Calf Press can be done as a warm up before Barbell Calf Raise to make sure the heels and tendons are ready for the workload.
It can also be used as a finisher in a calf routine.
Calves are strong muscles with dense fibres. If you want to build your calves it is better to focus on high reps using good form and technique.
Calf Press How To
- Sit back on a 45 degree Leg Press machine. Make sure your lower back is firmly secured on the pad of the machine. Adjust the height of the foot platform so that at the starting position, your knees will be slightly bent.
- Set the catches of the Leg Press to make sure the sled does not come lower than the starting position of the exercise.
- Place your feet on the platform of the Leg Press machine; balls of your feet on the bottom part and heels off the platform.
- Extend your knee to press up the platform.
- Allow the weight to push your toes back and your heels forward. When you feel a comfortable stretch on your calves, hold the position for a count of “one”.
- Press the platform back by flexing your calves and pushing with the balls of your feet. At the top position, contract the calves hard and hold for a count of “one”.
- Resist the weight as you go back to the bottom position.
- Repeat the exercise until you have completed the targeted number of reps.
Form and Technique
Always keep a slight bend on your knees when performing Calf Press.
This reduces shearing forces on your knees and maintains constant tension on the calves.
Do not do half reps; always go for a full range of motion and be in control of the weight at all times.
Routine for Strength: 3 sets x 12-15 reps
Routine for Muscle Gains: 4-5 sets x 6-8 reps