Standing Machine Calf Press
The Standing Machine Calf Press is an isolation exercise designed to build mass and strength in the lower leg muscles by performing ankle extensions against resistance. It primarily targets the gastrocnemius muscle while utilizing a machine to provide stability and allow for safe, heavy loading.
Calves often require high intensity to grow, and the AI optimizes this by analyzing your RPE and rep performance to ensure you aren't stopping short of true muscle stimulation. By tracking recovery data and leg volume from other compound lifts like squats, the app adjusts your set volume to prevent overtraining while maximizing growth. Additionally, if you have a history of lower back fatigue, the AI can intelligently swap this for seated variations to reduce spinal compression while still hitting the target muscles.
Form Cues
- Place the balls of your feet securely on the platform edge
- Keep a slight bend in your knees without locking them
- Lower your heels as far as possible to feel a deep stretch
- Push through your toes to raise your heels as high as possible
- Pause briefly at the top to squeeze the calves
- Don't bounce the weight at the bottom of the movement
- Don't lock your knee joints completely straight
- Don't perform partial reps by cutting the movement short
- Don't allow your ankles to roll outward or inward excessively
Common Mistakes
- Bouncing out of the stretch position
- Using excessive momentum
- Shortening the range of motion
- Locking the knees under heavy load
- Rolling onto the outside of the feet
Muscles Worked
This exercise primarily targets the gastrocnemius, the large, superficial muscle that gives the calf its diamond shape, because the legs are kept straight throughout the movement. It also engages the soleus muscle to a lesser degree, contributing to overall lower leg thickness and ankle stability.
Primary
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