Barbell Calf Press

  • Stand with your feet hip width apart holding the weight. Straighten your legs without locking your knees and engage your abs.

  • Press your heels up through the center of your ankle as high as you can without rolling to the outside of your feet, then lightly touch the floor with your heels before you raise up again.

  • If you do not have a barbell, you can use two dumbbells instead.

  • Lower Legs 

  • Gastrocnemius, Soleus

  • TIP: If you want assistance with your balance, hold only one dumbbell and hold lightly onto a wall with the other hand. Switch hands halfway through, or switch hands on your second set.

Variations for Barbell Calf Press

  • Seated Calf Press

    This targets the calf muscles differently than if you were standing, so is a great way to cross-train your calves.

  • Loaded Calf Press

    This picture is missing but you can understand how to execute it by reading the preparation and execution.

  • Calf Press

    Holding weight in your hands can fatigue your calves faster than using just your body weight. These can be done holding any kind of extra resistance: dumbbells, a backpack, or even bags of groceries while you wait for the bus.


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