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Barbell seated calf raise:
Sit on a horizontal bench, put your feet in front of you on the floor. Ask a partner to put the bar on your knees. Slowly raise your heels up as far as possible, and then squeeze the calf muscles at the top of the movement for 1-2 sec. Then slowly lower your heels back to the starting position and repeat for desired reps.
Recommendations:
The number of repetitions and sets depends on your training goal. If you train for muscle gain, perform 8-10 repetitions in 3 sets.
If you use dumbbells, perform 12-15 reps in 3-4 sets. At the top point of the movement wait for 1-2 seconds - this will give the muscles the maximum load.
You can place a plate or a step under your feet – it increases the amplitude and makes the exercise more efficient.
If your goal is fat loss, perform 20-30 repetitions with a small weight at a fast pace. The number of approaches in this case is also 3-4.
Do not forget about pre-stretching and warming up your muscles.

Barbell seated calf raise.
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