Calf Press

A beginner strength exercise for the calves, done with a machine.

Main muscles: Calves
Equipment: Machine
Level: Beginner
Type: Isolation
Movement: Push

How to do the Calf Press

Adjust the seat so that your legs are only slightly bent in the start position. The balls of your feet should be firmly on the platform.
Select an appropriate weight, and grasp the handles. This will be your starting position.
Straighten the legs by extending the knees, just barely lifting the weight from the stack. Your ankle should be fully flexed, toes pointing up. Execute the movement by pressing downward through the balls of your feet as far as possible.
After a brief pause, reverse the motion and repeat.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Calf Press

Questions

What muscles does the Calf Press work?

Mainly the calves.

Is the Calf Press good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Calf Press?

Good alternatives that train the calves: Calf Press On The Leg Press Machine, Seated Calf Raise, Smith Machine Calf Raise or Smith Machine Reverse Calf Raises.

How many sets and reps of the Calf Press should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).