Machines · Isolation
Machine calf press
Machine calf press mainly works your calves.
Step by step
- Set the seat so your knees are almost straight.
- Press through the balls of your feet, as high as you can.
- Pause, then lower slowly into a full stretch.
What you should feel
A deep stretch and a strong squeeze in your calves; your knees and Achilles tendons should not hurt.
Common mistake
Bouncing at the bottom with short reps; pause briefly in the stretch and use the full range.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Works
Equipment
Machines
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Standing barbell calf raiseCalves
Barbell seated calf raiseCalves
Standing dumbbell calf raiseCalves
Seated single-leg dumbbell calf raiseCalves
Band calf raiseCalvesBody weightSingle-leg calf raiseCalvesQuestions
What muscles does the machine calf press work?
Machine calf press mainly works your calves.
Can I do the machine calf press at home?
Not easily, it needs this: machines. At home, try instead: standing dumbbell calf raise, seated single-leg dumbbell calf raise, and band calf raise.
How many sets and reps of the machine calf press?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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