Standing calf raise machine
The standing calf raise machine
The standing calf raise machine is an excellent machine for the isolation and selective development of the calves. The calves are a sometimes overlooked muscle group, and they need to be effectively worked to ensure a healthy and well proportioned physique.
The standing calf raise machine is easy to use, and can be quickly mastered by novice users, and yet will remain challenging enough for the most experienced weight trainer.
The standing calf raise machine is very safe, and can be used even with heavy weights without the need for a spotter, or assistant of any kind. Most other calf exercises require the use of free weights, and can be tricky to perform correctly. You will need to balance the weight as you perform the exercise, and incorrect form, and thereby lessened affect, is more likely. The standing calf raise machine allows the lifter to focus all of their concentration and energy on moving the weights, and the machine enforces proper form, and thereby encourages better results. The standing calf raise machine is one of the best tools for the development of strong muscular calves.
The machine is designed for a professional gym environment, and is designed for years of low maintenance use. Any comprehensive gym must have an exercise designed for the selective building of the calf muscles.
Muscles worked by the standing calf raise machine
The standing calf raise, as the name implies, works the muscles of the calves. This machine is designed for isolation of these muscles, and is an effective way to train the calves. The lower back and abdominals act as stabilizers during the standing calf raise, and will receive secondary benefit from the exercise.
Appearance and dimensions of the standing calf raise machine
The standing calf raise machine is constructed from heavy gauge steel tubing in white, and black padded shoulder and neck restrains and a black non slip foot raise station. The weight stack is located directly in front of the user in the lifting position, and all cables and pulleys are removed from view. The weights are adjustable via a metal pin that is inserted under the correct amount of weight to be moved.
The neck and shoulder restraining bar and pads are adjustable to ensure a proper fit, and most effective use of the machine.
The dimensions of the standing calf raise machine are 75 cm x 110 cm x 110 cm and the weight of the unit is 90 kg.
The machine is designed for professional use, and will be durable enough for years of regular usage in a professional gym environment.
How to use the standing calf raise machine
The standing calf raise machine is easy to use, and the techniques can be quickly mastered by even the most novices of weight trainers. The first thing that needs doing is an adjustment of the weight to be lifted. Insert the steel pin into the slot below the number of weighted plates to be lifted. You should select a weight that you will be just able to complete with the intended number of repetitions to be performed.
Adjust the moveable neck and shoulder restraints, until they are snug against your shoulders, as you stand flat footed on the foot bar.
Place your feet onto the foot bar, with the balls of your feet on the edge, and your heels and mid feet hanging over the back. Exhale as you clench your calve muscles, and raise yourself up to a full range of motion. You should be standing on your tippy toes at the top of the range of motion. When you are at the top, make an additional concerted clench of the calve muscles, and hold the position for a count of two. Inhale as you slowly lower yourself down to a flat footed position again, and repeat the exercise.
You should use your abdominals and back to hold your upper body rigid during the execution of this movement, as excess upper body movement will reduce the isolation on the calves, and thereby reduce the effectiveness of the exercise.
You should also perform the exercise and range of motion slowly and surely. Do not bounce up from the bottom of the range of motion, as this can reduce the isolated strain on the calves, and can reduce the effectiveness of the movement.
Incorrect form can lead to injury
The standing calf raise machine is very safe and easy to use, and you can perform the standing calf raise safely, without the need for a spotter, even when training to failure.
As with any exercise, it is important to ensure that you are appropriately stretched and warmed up before approaching the muscle building exercise. If you approach the exercise “cold” you are at risk for a muscle strain, or even a muscle tear.
You should also try to keep your feet pointed straight out from your legs, to ensure that your legs are not bowed either inwards or outwards. Unnatural bowing of the legs can put an excessive strain on the knee, and should be avoided.
Variable techniques for the seated calf raise
The seated calf raise machine is not designed for great variation of use; it is more designed for the correct and efficient performance of a single exercise.
On popular variation on the exercise is to perform the standing calf raise one leg at a time. By isolating the movement to a single leg, you ensure even and correct proportion of the muscles. There can be a danger for one dominant leg to perform more of the lifting during dual leg exercises. By performing the standing calf raise, with only one foot, you ensure that this “cheating” does not occur.
Weight trainers can vary the results of the exercise by altering the weight lifted, and the number of repetitions performed. If the goal is strength and muscle size, fewer repetitions should be performed, with a heavier total weight. If the goal is to tone and shape the calves and lower legs, a greater number of repetitions should be performed, with a reduced quantity of weight.
For best results, do three sets of repetitions, and every set of repetitions should be performed, to, or near to, muscle failure.
Why you should consider a standing calf raise machine
The standing calf raise machine is one of the most effective tools in the gym, for the isolation and proper development of the calf muscles.
The calf muscles can sometimes be overlooked, and it is important for any comprehensive gym environment to offer weight trainers the tools and machines that they need to train their entire lower body correctly.
The standing calf raise machine is a safe and very easy to use. The techniques can be easily mastered by first time users, but the exercise remains challenging and rewarding for the most experienced weight trainer.
Because the machine does not require any balancing of free weights, and also enforces correct form, lifters are able to perform with greater weights, and see better results, than comparable training done with dumbbells.
The standing calf raise machine is designed for professional use, and will offer years of maintenance free, dependable service.