Seated Calf Raise machine
The seated calf raise machine
This machine will concentrate and isolate the muscle strain on the calves. An excellent choice for massive muscle building in the lower leg, the seated calf machine does not require any of the balancing of free weight calf exercises, and can be more safely performed by all weight trainers at the gym.
The seated calf raise machine is structured as to enforce proper form, and through this proper form, you are likely to see substantial muscle building and shaping in the lower legs.
What muscles are worked with the sitting calf raise machine?
The seated calf machine exercise is a selective muscle movement that puts all of the stress onto the calf muscle. The abdominals and back will act as stabilizers here, and tightening these muscles will help ensure proper form, but virtually all of the stress, and thereby the benefit of this exercise, is transferred onto the calves.
What is the appearance and dimensions of the seated calf raise machine?
The seated calf raise machine consists of white heavy gauge steel tubing, and black padded seat and leg platforms. The user sits on the padded seat bench, facing the apparatus, and places the balls of their feet onto the feet platforms; and secures the top of their knees under two padded knee restraints.
The cables and pulleys on this unit are hidden out of view, and the weight plates are located at the side of the machine, and are adjustable through the use of a movable pinioning system.
The dimensions of the machine are 85 cm x 130 cm x 170 cm and the weight of the unit is 70 kg.
This is a professional strength machine, and has been designed for the strength and durability required for use in a professional gym environment.
How to correctly use the seated calf raise machine
Firstly, adjust the weight to be lifted by moving the adjustable steel pin into the correct slot under the amount of weight desired.
Sit facing the apparatus on the padded bench, and place the balls of your feet on the feet pads. Adjust the height of the knee restraints so that the tops of your knees fit snuggly under the knee restraints, when your feet are flat against the feet pads.
To begin the exercise, exhale, and use your calf muscle to drive the weight upwards off of the platform, until your feet are pointed upwards (almost on tippy toes). This is the top of the range of motion. At the top, make a concerted clench of the calf muscle, and hold for a count of two. Slowly lower the weight down until your feet are flat again. Do not let the weight rest against the supports, but instead keep all of the weight focused on the calves as you begin the next repetition.
Make sure that you do not swing or bounce the weight as you reach the bottom of the muscle movement, as this will reduce the effectiveness of the exercise.
Incorrect sitting calf raises can lead to injury
The seated calf raise machine is a very safe machine, and it will be difficult to injure yourself on this device. You can lift to failure here safely, and without the need for any type of spotter or assistant.
You should always stretch your legs thoroughly and warm up before training your calves hard. You can easily strain or even tear a muscle if you approach any strenuous exercise cold.
Make sure that your back is straight and tight, and that your feet are facing straight forward as you perform the seated calf raise, as this will encourage better muscle development, as well as reduce the possibility of injury.
Variable techniques for the seated calf raise machine
Building great calves is one of the moist elusive aspects to any body building routine, and people will often have a great powerful upper body, and weak and ill proportioned calves. It is of paramount importance that you do not neglect the training of the calf muscle.
The calf raise machine is an excellent tool for selectively straining the calf muscle. It calls for strict and correct form, and does not allow for much variation in the exercise.
As with any muscle building exercise, you can vary the weight lifted depending on the results that you are seeking. If your weight training goal is size, strength and power, you should train with more weight, and fewer repetitions. If your goal is to tone and define your calves, then you should train with less weight and more repetitions.
Either way, you should train until, or near to, failure, and you should perform three sets of repetitions for best results.
Why you should consider a seated calf raise machine
The seated calf raise machine is an effective and easy to use machine for the selective focusing on the calves. The calves must be included in any work out regimen, if you are to achieve a balanced and well proportioned physique, and for this reason, the seated calf raise machine is a must have machine for any gym environment.
The machine is very user friendly, will be appreciated by weight trainers of all proficiencies, and is built to last a life time.