The elevation of twins in press machine, focuses on developing the calves and as you can imagine, for this uses the leg press machine, let’s see how it is done correctly.
And yes, performing a calf lift in a press machine allows you to isolate your calves very well. So, it’s time to take some pressure off your lower back and shoulders by doing an interesting version of the heel lift but on a press machine.
Of course, avoid doing partial repetitions or using too much weight so that you can do each repetition in its full extension.
Now, even if your knees stay straight and your torso bends at 90 degrees with respect to your legs, just as you do in the “donkey calf lift”. It is good to know how to properly perform this exercise.
HOW TO PERFORM THE HEEL LIFT IN PRESS?
- Load the machine and position yourself with your toes on the edge of the platform, separated at about shoulder width (or hip width).
- Extend your legs fully, keeping your back straight and your hips down against the pad.
- Now perform the heel lift by pressing against the tips of the feet to raise the load, only the ankle should be moved.
- Pause for a second at the top of the movement and then slowly return to the starting position.
- And remember, you can leave a slight bend in the knees or extend the legs completely, but the movement only occurs at the ankles.
TIPS FOR CALF TRAINING WITH PRESS
Keeping your knees completely straight helps isolate the gastrocnemius. While a slight bend in the knees allows the soleus to contribute to the movement. In this way you can vary and better isolate each muscle by flexing or extending the leg.
Be very careful when performing the heel lift in a leg press machine. Never release the brakes on the press machine when performing the exercise.
Having the brakes hooked will not affect your calf training, since it is not necessary to bend the knees or lower the platform.
If you make a mistake and the load starts to go down, it will be difficult for you to raise it again with your feet so flush. And if your feet are not secure on the edge of the platform, they can slip so you can hurt yourself with the equipment.
If you want to know more exercises for calves you can see the heel lift exercise to train calves.