{"id":99,"date":"2019-10-24T06:01:39","date_gmt":"2019-10-24T13:01:39","guid":{"rendered":"https:\/\/musclemagfitness.com\/?p=99"},"modified":"2019-10-24T06:01:39","modified_gmt":"2019-10-24T13:01:39","slug":"standing-calf-raise-machine","status":"publish","type":"post","link":"https:\/\/fghdesign.com\/mmf\/standing-calf-raise-machine\/","title":{"rendered":"Standing Calf Raise Machine Your How-To Guide For Dimond Calves"},"content":{"rendered":"\n<p>The standing calf raise machine is one of the most productive calf building <a href=\"https:\/\/fghdesign.com\/mmf\/exercises\/\">exercises<\/a> in the gym. It is the perfect exercise for not only serious bodybuilders but anyone who is looking to develop picture perfect diamond-shaped calves.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Standing Calf Raise Summary<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Primary Muscles Worked: Calves (Gastrocnemius)<\/li><li>Other Muscles (Secondary) Worked: None<\/li><li>Equipment: Standing Calf Raise Machine<\/li><li>Mechanics Type: Isolation<\/li><li>Force: Push<\/li><li>Utility: Basic<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">How to Properly Use The Standing Calf Raise Machine<\/h2>\n\n\n\n<section class=\"wp-block-uagb-columns uagb-columns__wrap uagb-columns__background-undefined uagb-columns__stack-tablet uagb-columns__valign-middle uagb-columns__gap-5 alignundefined uagb-columns__reverse-tablet uagb-columns__reverse-mobile\" id=\"uagb-columns-c5ae45c0-7299-4211-ba04-d3fd67bd0e31\"><div class=\"uagb-columns__overlay\"><\/div><div class=\"uagb-columns__inner-wrap uagb-columns__columns-2\">\n<div class=\"wp-block-uagb-column uagb-column__wrap uagb-column__background-undefined\" id=\"uagb-column-e9071069-0afc-4467-a5e4-e2f6e0d0771b\"><div class=\"uagb-column__overlay\"><\/div><div class=\"uagb-column__inner-wrap\">\n<ul class=\"wp-block-list\"><li>Stand with your toes and balls of your feet on the platform and your heels hanging off the end of the platform.<\/li><li>Put your shoulders under the pads and straighten your legs, lifting the weight clear of the support.<\/li><li>Keeping your legs straight, while inhaling slowly lower your heels and weight as far as possible, pause and absorb the stretch into the calf.<\/li><li>Rise up on your toes as far as possible while exhaling, hold the contraction briefly then lower to the starting position.<\/li><li>Repeat.<\/li><\/ul>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-uagb-column uagb-column__wrap uagb-column__background-undefined\" id=\"uagb-column-088ec841-b119-44b0-9187-a3dbe979e201\"><div class=\"uagb-column__overlay\"><\/div><div class=\"uagb-column__inner-wrap\">\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/fghdesign.com\/mmf\/wp-content\/uploads\/Lever-Standing-Calf-Raise-Calf.gif\" alt=\"Man performing standing calf raises on a lever machine with MuscleMagFitness logo background.\" class=\"wp-image-4676\" \/><\/figure><\/div>\n<\/div><\/div>\n<\/div><\/section>\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"lyte-wrapper fourthree\" style=\"width:420px;max-width:100%;margin:5px;\"><div class=\"lyMe\" id=\"WYL_VdGuHOh7vE8\"><div id=\"lyte_VdGuHOh7vE8\" data-src=\"\/\/i.ytimg.com\/vi\/VdGuHOh7vE8\/hqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\"><\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/VdGuHOh7vE8\" rel=\"nofollow\"><img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/VdGuHOh7vE8\/0.jpg\" alt=\"YouTube video thumbnail\" width=\"420\" height=\"295\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:420px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\n\n\n<h3 class=\"wp-block-heading\">Muscles Used For The Standing Calf Raise Machine<\/h3>\n\n\n\n<section class=\"wp-block-uagb-columns uagb-columns__wrap uagb-columns__background-undefined uagb-columns__stack-tablet uagb-columns__valign-undefined uagb-columns__gap-0 alignundefined muscles-image\" id=\"uagb-columns-1f035bf3-6c85-4c79-b549-86155b197be0\"><div class=\"uagb-columns__overlay\"><\/div><div class=\"uagb-columns__inner-wrap uagb-columns__columns-2\">\n<div class=\"wp-block-uagb-column uagb-column__wrap uagb-column__background-undefined\" id=\"uagb-column-dadf07ef-975b-4576-b7cf-2ae06a128031\"><div class=\"uagb-column__overlay\"><\/div><div class=\"uagb-column__inner-wrap\">\n<h4 class=\"wp-block-heading\">Target (Agonist) Muscles<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Calves (Gastrocnemius)<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Synergist Muscles<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li> Soleus<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Stabilizers Muscles<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Trapezius, Upper<\/li><li>Trapezius, Middle<\/li><li>Levator Scapulae <\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Antagonist Stabilizers<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Tibialis Anterior<\/li><li>Extensor Digitorum Longus<\/li><\/ul>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-uagb-column uagb-column__wrap uagb-column__background-image muscles-image\" id=\"uagb-column-314ed967-bc58-449b-ac20-d252856757f8\"><div class=\"uagb-column__overlay\"><\/div><div class=\"uagb-column__inner-wrap\">\n<div style=\"height:720px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/div><\/div>\n<\/div><\/section>\n\n\n\n<h2 class=\"wp-block-heading\">Tips for Better Results and Proper From<\/h2>\n\n\n\n<p>If you want the best results and to look and feel like an expert when performing standing calf raises, make sure you follow all these tips.  You will get faster results with a smaller chance of injury.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Begin with a lightweight\u00a0<\/strong>to practice proper form and control.<\/li><li><strong>Keep your legs locked but not your knees.\u00a0<\/strong>By keeping your knees slightly bent during the exercise, it will keep the emphasis on your calves. Remember not to use your quads by bending and straightening your leg.<\/li><li><strong>Use the full range of motion.\u00a0<\/strong>The key to great form is to get a full range of motion and flexing at the top of the movement.<\/li><li><strong>Full stretch<\/strong>. A full stretch at the bottom of the movement will stretch the calves and allow more blood to enter and ready them for the lift.<\/li><li><strong>Pause at the top and bottom<\/strong>. If you are not trying to build rebound strength, but instead bigger calves then you should pause at the top and bottom. If you are trying to build rebound strength then bounce away.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Common Errors While Performing Machine Standing Calf Raises<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Using too much weight.&nbsp;<\/strong>A common mistake many novice lifters are using too much weight and not being able to complete the full range of motion.<\/li><li><strong>Not keeping your legs lock.&nbsp;<\/strong>If you bend and straighten your legs, you take the emphasis off your calves<strong>.&nbsp;<\/strong><\/li><li><strong>Not using the full range of motion.&nbsp;<\/strong>The result will be less effective in the development of the calves.<\/li><li><strong>Performing the movement too fast.&nbsp;<\/strong>Performing the action too quickly doesn&#8217;t allow you to recruit as many muscle fibers fully.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Caution Needed Performing Standing Calf Raises<\/h2>\n\n\n\n<p>If you have any knee, ankle, or lower back problems, avoid this exercise. If you have an Achilles tendon problem or surgery, check with your doctor first before performing this exercise. Stretch before starting this exercise. One example, complete the movement a few times before adding weight.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Variations For Using the Standing Calf Raise Machine<\/h2>\n\n\n\n<p>You can vary the part of your calves that are being worked by changing your foot position.  For example, pointing your toes in will work the outer part of your calves more. Subsequently, if you point your feet out you will work your outer calves more.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Additional Exercises that Target the Same Muscle Groups<\/h3>\n\n\n\n<p>The following exercises can be performed instead of using the standing calf raise machine.<\/p>\n\n\n\n<div class=\"wp-block-uagb-icon-list uagb-icon-list__outer-wrap uagb-icon-list__layout-vertical Exercise-Image-List\" id=\"uagb-icon-list-c7f24abd-afc4-43c0-9a10-60b0019851bc\"><div class=\"uagb-icon-list__wrap\"><a class=\"uagb-icon-list-repeater-0 uagb-icon-list__wrapper\" target=\"_self\" rel=\"noopener noreferrer\" href=\"https:\/\/fghdesign.com\/mmf\/seated-calf-raise-machine\"><div class=\"uagb-icon-list__content-wrap\"><span class=\"uagb-icon-list__source-wrap\"><img decoding=\"async\" class=\"uagb-icon-list__source-image\" src=\"https:\/\/fghdesign.com\/mmf\/wp-content\/uploads\/sites\/6\/2019\/07\/Lever-Seated-Calf-Raise-plate-loaded-Calf.jpg\" \/><\/span><div class=\"uagb-icon-list__label-wrap\"><span class=\"uagb-icon-list__label\"><strong><a href=\"https:\/\/fghdesign.com\/mmf\/seated-calf-raise-machine\">Seated Calf Raise Machine<\/a><\/strong>. The seated calf machine isolates your calves better than the standing machine since there is no way to cheat with your legs. Although you can cheat by pulling back on the handle that most machines have to help you rack the weight.<\/span><\/div><\/div><\/a><a class=\"uagb-icon-list-repeater-1 uagb-icon-list__wrapper\" target=\"_self\" rel=\"noopener noreferrer\" href=\"\/mmf\/void(0);\"><div class=\"uagb-icon-list__content-wrap\"><span class=\"uagb-icon-list__source-wrap\"><img decoding=\"async\" class=\"uagb-icon-list__source-image\" src=\"https:\/\/fghdesign.com\/mmf\/wp-content\/uploads\/Lever-Donkey-Calf-Raise-Calves.jpg\" \/><\/span><div class=\"uagb-icon-list__label-wrap\"><span class=\"uagb-icon-list__label\"><strong>Donkey Calf Raises<\/strong>. This machine is very similar to the standing calf raise machine. The benefit of the donkey calf raises is that it doesn&#8217;t place the weight over your spine and you can still cheat with your legs.<\/span><\/div><\/div><\/a><a class=\"uagb-icon-list-repeater-2 uagb-icon-list__wrapper\" target=\"_self\" rel=\"noopener noreferrer\" href=\"\/mmf\/void(0);\"><div class=\"uagb-icon-list__content-wrap\"><span class=\"uagb-icon-list__source-wrap\"><img decoding=\"async\" class=\"uagb-icon-list__source-image\" src=\"https:\/\/fghdesign.com\/mmf\/wp-content\/uploads\/Sled-45%C2%AF-Calf-Press-Calf.jpg\" \/><\/span><div class=\"uagb-icon-list__label-wrap\"><span class=\"uagb-icon-list__label\"><strong>Calf Raises On A Leg Press Sled<\/strong>. You can use a leg press sled to perform calf raises with ease. The platform allows you to have a good range of motion since you can hang your heels off the platform.<\/span><\/div><\/div><\/a><a class=\"uagb-icon-list-repeater-3 uagb-icon-list__wrapper\" target=\"_self\" rel=\"noopener noreferrer\" href=\"\/mmf\/void(0);\"><div class=\"uagb-icon-list__content-wrap\"><span class=\"uagb-icon-list__source-wrap\"><img decoding=\"async\" class=\"uagb-icon-list__source-image\" src=\"https:\/\/fghdesign.com\/mmf\/wp-content\/uploads\/Smith-Calf-Raise-version-2-Calves.jpg\" \/><\/span><div class=\"uagb-icon-list__label-wrap\"><span class=\"uagb-icon-list__label\"><strong>Barbell or Smith Machine Standing Calf Raises<\/strong>. Standing calf raises with a barbell or in the smith machine are the most effective if you use a step or a block. When you use a block you will have a longer range of motion and work more of your calves.<\/span><\/div><\/div><\/a><\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">When To Work Your Calves<\/h3>\n\n\n\n<p>Many people overwork their calves, forearms, and abs. These three muscle groups are used continuously in your daily life and as such, they have a lot of slow-twitch muscle fibers. To understand the difference between slow-twitch and fast-twitch muscle read this <a href=\"https:\/\/fghdesign.com\/mmf\/fast-twitch-muscle-fibers-vs-slow-twitch-muscle-fibers-what-it-all-means\">article<\/a>. The bottom line is you should work your calves as often as you work any other muscle and no more frequently. Performing heavy resistance training will build you type II muscle fibers the same as other resistance training.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The standing calf raise machine is one of the most productive calf building exercises in the gym. It is the perfect exercise for not only serious bodybuilders but anyone who is looking to develop picture perfect diamond shaped calves.<\/p>\n","protected":false},"author":8,"featured_media":4673,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[4,5,24],"tags":[50],"class_list":["post-99","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodybuilding-posts","category-exercises-men","category-weight-lifting","tag-calves"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Standing Calf Raise Machine Your How-To Guide For Dimond Calves - Muscle Mag Fitness<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/fghdesign.com\/mmf\/standing-calf-raise-machine\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Standing Calf Raise Machine Your How-To Guide For Dimond Calves\" \/>\n<meta property=\"og:description\" content=\"The standing calf raise machine is one of the most productive calf building exercises in the gym. 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