Calf press on leg press (seated)

Exercise overview

Primary muscle group: Legs

Exercise type: Machine

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 74

Average per rep (lbs)*: 163

Description: Sit and Position: Sit in the leg press machine with your back firmly against the back support. Place your feet flat in the center of the platform and hold the handles for stability. Extend to Starting Position: Push the platform upwards until your knees are almost fully extended. Feet Placement: Move the balls of your feet to the bottom edge of the platform so that your arches and heels extend off. Calf Raise Up: Exhale as you extend your ankles to push the platform up. Hold and Squeeze: Hold for two seconds and squeeze your calves. Lower and Stretch: Inhale while flexing your ankles to lower the platform until you feel a mild stretch in your calves. Pause: Hold for a moment to let the elastic energy in your calves dissipate. Repeat: Begin the next repetition. Continue to repeat in a controlled manner, counting your reps.

Exercise ID: 00049

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Foot Placement: Position the balls of your feet on the lower edge of the platform. Ensure that your heels are off the edge to maximize the range of motion.
Controlled Motion: Focus on a slow, controlled movement. Avoid bouncing or jerking motions, as these can lead to muscle strain or injury.
Full Range of Motion: Lower your heels as far as comfortably possible to stretch your calves fully, then press up onto your toes to contract the muscles completely. This ensures maximum muscle engagement.
Consistent Pressure: Maintain consistent pressure on the ball of your feet throughout the exercise. This will help ensure the calf muscles are doing the work and not other muscle groups.
Avoid Locked Knees: Keep a slight bend in your knees even when pressing. Fully locked knees can put unnecessary strain on your joints and diminish workout effectiveness.
Breathing: Inhale as you lower your heels, and exhale as you press back up. Proper breathing helps maintain rhythm and provide better muscle oxygenation.
Footwear: Wear supportive, non-slip footwear to ensure stability and prevent accidental slips during the exercise.
Monitor Resistance: Start with a lighter weight to master the form before gradually increasing resistance. This prevents overloading your calves too soon.
Mind-muscle Connection: Focus mentally on your calf muscles throughout the movement. This mind-muscle connection can improve the effectiveness of the exercise.
Static Hold: At the end of each press, hold the top position (full contraction) for a couple of seconds to increase muscle tension and enhance muscle growth.
Warm-Up: Always warm up your calf muscles with some light stretching or a few minutes of low-intensity cardio before performing the exercise.
Stay Hydrated: Keep yourself well-hydrated to ensure muscle performance and to prevent cramping.

Exercise overview

Exercise tips and tricks

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