How to Do the Lever 45 Degree Calf Press

While some in the gym might be pushing the weights so heavy that they grunt and groan, it is not necessary to torture yourself to get results. Most personal trainers today suggest the opposite. The no pain, no gain attitude is old school. And calf muscles are used so much every day that you'll want to be especially careful when executing calf muscle exercises.

Instructions

Difficulty: Moderately Easy

1. Stretch before performing the 45-degree calf press, no matter how much weight you are using. Stand about two or three feet from a wall and lay your hands on the wall.
2. Bend one knee and push, stretching the other calf muscle. Do not bounce. Hold the stretch for 10 seconds and then repeat on each leg at least once.
3. Lie or sit on the calf press machine with your back supported. Firmly grip the handles. You don't want to minimize the workout by using your arms, so the handles must stabilize them.
4. Place your feet on the padded push area of the machine, with your legs fully extended. Make sure your feet are secure and the padding is free of any oils or moisture. You do not want your feet to slip, causing a possible injury.
5. Bend your ankles and push the weighted pad as far as you are able. Feel your calf muscles extend. Add weights as you become more comfortable and find you are getting less resistance.
6. Repeat the exercise 10 times as fast as you can. Perform three sets of 10 for the best results. Push quickly to tone and slower to build muscle.