Calf Press On The Leg Press Machine
A beginner strength exercise for the calves, done with a machine.
How to do the Calf Press On The Leg Press Machine
- Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance.
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you without locking your knees. (Note: In some leg press units you can leave the safety bars on for increased safety. If your leg press unit allows for this, then this is the preferred method of performing the exercise.) Your torso and the legs should make perfect 90-degree angle. Now carefully place your toes and balls of your feet on the lower portion of the platform with the heels extending off. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter. This will be your starting position.
- Press on the platform by raising your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
- Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
- Repeat for the recommended amount of repetitions.
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 On The Leg Press Machine
Calf PressMachine · Beginner
Seated Calf RaiseMachine · Beginner
Smith Machine Calf RaiseMachine · Beginner
Smith Machine Reverse Calf RaisesMachine · Beginner
Standing Calf RaisesMachine · Beginner
Barbell Seated Calf RaiseBarbell · Beginner
Calf Raises - With BandsResistance band · Beginner
Dumbbell Seated One-Leg Calf RaiseDumbbell · Beginner
Questions
What muscles does the Calf Press On The Leg Press Machine work?
Mainly the calves.
Is the Calf Press On The Leg Press Machine 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 On The Leg Press Machine?
Good alternatives that train the calves: Calf Press, Seated Calf Raise, Smith Machine Calf Raise or Smith Machine Reverse Calf Raises.
How many sets and reps of the Calf Press On The Leg Press Machine 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).