LiftSetsLiftSets / Exercises / Smith Machine Calf Raise
Smith Machine Calf Raise
Works the calves.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
calves
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 4-6 |
| Muscle size | 8-12 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Machine |
|---|---|
| Level | Beginner |
What to think about
- Full stretch at the bottom.
- Pause at the top.
- Slow on the way down.
How to do it
- Place a block or weight plate below the bar on the Smith machine. Set the bar to a position that best matches your height. Once the correct height is chosen and the bar is loaded, step onto the plates with the balls of your feet and place the bar on the back of your shoulders.
- Take the bar with both hands facing forward. Rotate the bar to unrack it. This will be your starting position.
- Raise your heels as high as possible by pushing off of the balls of your feet, flexing your calf at the top of the contraction. Your knees should remain extended. Hold the contracted position for a second before you start to go back down.
- Return slowly to the starting position as you breathe in while lowering your heels.
- Repeat for the recommended amount of repetitions.
Other exercises for the calves
- Barbell Seated Calf Raise
- Calf Press on the Leg Press Machine
- Calf Raise on a Dumbbell
- Calf Raises - With Bands
- Donkey Calf Raises
- Rocking Standing Calf Raise
- Seated Calf Raise
- Standing Barbell Calf Raise
Track it in LiftSets
Log Smith Machine Calf Raise with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store