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Exercise Tips

Calf raise machine: how to perform machine calf raises

how to perform machine calf raises

How to use the calf raise machine correctly and safely which will help prevent injury.

Muscles Involved in order of importance:

  • Gastrocenmius
  • Soleus
I have described this exercise using a leg press machine but they do have machines designed for calf raises. Place your feet on the edge of the foot plate Lower the weight as far as possible, then push the weight back up contracting your calf muscles Slowly lower the weight back to the starting position, be certain to keep the movement slow and strict. This exercise can be done on the leg press machine by placing the balls of your feet on the edge of the plate and letting your heels hang over the edge. Then slowly let the weight push your feet back then push the footplate back by using your calf muscles keep a slight bend in your knees but not too much. I would advise that that this exercise is not for beginners, you should get some basic training under your belt first before you try this movement as it is quite an advance movement and I would not like to see you injure yourself.

Safety: Doing this exercise should be done with a spotter if you think the weight will be a bit too much, I also have a spotter when doing this exercise just to be on the safe side.

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I run for my aerobic exercise. You can run, walk, dance; whatever you prefer. Just be certain to do aerobics at least 3 – 4 times a week for a minimum of 30 minutes each workout. If you are using HIIT or something on that order, obviously you will be spending less time getting in your aerobics.

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