Need help with a substitution.

  • Posted by a hidden member.
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    Jul 08, 2014 1:27 PM GMT
    Ok so this workout plan says to do a seated calf raises but I don't have a small enough bench to do them at my gym. What do I do? Is there any substitution? icon_neutral.gif
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    Jul 08, 2014 3:24 PM GMT
    Unless you're a professional body builder, I can't imagine why you would specifically need a seated calf raise. It ain't that important. Just do variations on standing raises.
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    Jul 09, 2014 2:03 AM GMT
    I specifically need a seated calf raise. (Or a donkey calf raise machine, even harder to find.)

    Because the spinal compression I'd get from a standing calf machine would be bad for me.

    A substitution that I'd suggest for the OP if that's a problem for him would be calf raises/extensions on a 45 degree or straight leg press machine:

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    Jul 09, 2014 3:12 AM GMT
    I've never been a fan of the seated calf raise machine. It seems like I don't get a full flexion/extension. I use the leg press machine instead.

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    Jul 09, 2014 2:29 PM GMT
    Pick up a couple dumbbells. Stand on one foot. Raise yourself up and down a few times with each foot.
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    Jul 09, 2014 2:45 PM GMT
    xrichx saidI've never been a fan of the seated calf raise machine. It seems like I don't get a full flexion/extension. I use the leg press machine instead.

    Ag6iKMY.jpg



    I think this will do. Thanks man for the helpicon_smile.gif
  • Posted by a hidden member.
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    Jul 09, 2014 5:10 PM GMT
    You're welcome!
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    Jul 10, 2014 2:14 AM GMT
    +1 on the toe press on the leg press machine. Far better than a seated calf press anyhow IMO.
  • Hunkymonkey

    Posts: 215

    Jul 19, 2014 9:56 AM GMT
    Try using the leg press with knees bent at least 45 degrees, just pressing with the feet. Don't start with too much weight, do at 15 to 20 reps, and go very slow on the return (eccentric phase) and hold for a second or two when fully extended at the bottom (heels all the way down). I think seated calves are important for developing the soleus, which is the muscle under the 2 heads of the gastrocnemius and stretch down to the ankles. I have naturally small and narrow soleii, but seated calves have increased them noticeably.