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Overview
Seated calf raises place direct and intense stress on the lower and outer portions of the calf muscles (soleus). Seated calf raises are essential to calf development and should be used in conjunction with the other calf exercises and presses. This exercise adds thickness to calves when viewed from the side, and secondary stress is placed on the upper calves.
Setup
The seated calf raise machine has foot plate and knee pads that your legs will press upward against. Sit in the seat and place the ball of each foot and the toes on the foot plate. Adjust the knee plate downward so that it is firmly against your thigh when your calves are stretched and the heel is down below the toes. This will make it easier to put the weight down later, because you won’t have to lift the weight as high at the end of your exercise and when your calves are exhausted so that the catch-bar can move under it.
Movement
Press upward with your calves so that the weight moves off of the catch-bar. Move the catch-bar out from under the weight so that it does not block the weight as you lower it down. Each machine may be slightly different, but the catch-bar is usually moved by shifting a handle on the side of the machine or by rotating a bar it is attached to.
Complete this movement by lowering your heels down as far as comfortably possible so that they are lower than your toes and let your calves stretch at the bottom. Reverse this motion by pressing upward as high as possible onto your toes. When you have finished your desired number of repetitions, move the catch bar under the weight and slowly let the weight down.
Tips From the Trainer
Allowing your heels to drop all the way down and go lower than your toes is important so that your calves are fully worked throughout the full range of the movement. Stretching before your calf exercises will also go a long way in helping you to develop well carved, diamond shaped calves.
You can add variation to this exercise by varying the width between your feet and by pointing your toes either slightly inward or slightly outward. Each variation will help to work your calves from a different angle.
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