Calves are one of the most neglected muscles in the lower body. I find it difficult to develop the calve muscles. Probably the daily walking has toughened these muscles to the point where I have to take exceptionally intense training to force them to grow. I use dumbbell, barbell, machine and even body weight for calf workout. For a start, let’s look at Seated Calf Raise which is an isolation workout.
- Sit on a calf raise machine.
- Place your upper thighs under the leg pad just above your knees.
- Place your toes on the platform.
- Disengage any weight lock that may be in place.
- Slowly raise up on your toes as high as you can. Pause briefly at the top.
- Then, lower your heels back down.
- You can repeat until failure or until you have completed the desired number of repetitions.
- Do not “swing” the weight up using momentum.
- Make sure to use only your calves during this exercise.
- It may also be helpful to use a spotter during this exercise in order to help you place the weight stopper back in place as soon as you reach failure.
- If you do not have access to a seated calve raise machine, you can do this exercise seated on the end of a bench with a barbell wrapped in a thick towel placed on top you are your knees. Alternatively, you can use dumbbells too.
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