45º Calf Press

Directions:

Preperation/body position

1. Load machine with correct weight.
2. Make sure safety pins are at correct level, if necessary.
3. Sit on seat, with the back pad for back support.
4. Place balls of feet on the edge of the pressing platform, with the arches and heels extending over the edge.
5. Fully extend knees and hip, so that to press the platform up.
6. Twist docking levers, so that the platform is free to travel down rails.

Excution/Movement

1. Bend the ankle so the platform descends, and calves are stretched.
2. Extend the ankle to press the platform up.
3. Once peak contraction is reached, slowly return back to starting position.
4. Repeat for desired number of repetitions.

Comments

The effectiveness of this exercise sometimes depends on the make of the leg press machine being used. Some machines have a better lip to the platform to position the balls of your feet on, some other are not as good.

The calf press will effectively stimulate the gastrocnemius via extension of the ankle. The leg press machine also has the added benefit that each leg can be trained independently, which is ideal if you wish to focus on one leg at a time.

It is often argued that by altering feet position for the execution of the calf raise, we can shift emphasis onto either head of the gastrocnemius. Pointing toes inwards during executing stimulating the lateral (outer) head, and pointing them outwards stimulating the medial (inner) head of the gastrocnemius. Research carried out by Dr. Per Tesch has shown that if we point toes inwards during the execution of the exercise, we stimulate both heads of the gastrocnemius equally. However, by pointing toes outward during the execution, we can stimulate the medial head of the gastrocnemius to a greater degree.