Standing Calf Raise Machine

standing calf raise machine

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Stand with your back straight and your shoulders under the pads. The front of your feet on the step with your ankles in passive flexion :

  • Do an extension of your feet with of your knees joints in extension.

This exercise works the triceps surae composed of 2 gastrocnemius and soleus. It’s really important to do each repetition with a full flexion to really stretch the muscles.

muscle triceps surae

insertions muscle triceps surae

In theory, it’s possible to locate the work on gastrocnemius medial (toes outward) or gastrocnemius lateral (toes inward) but, in reality it’s very difficult. However, you can easily shift the emphasis from the gastronemius to the soleus by flexing your knees to relax the gastrocnemius.

gastrocnemius medial lateral

Variant

standing barbell calf raise

It’s possible to do this movement with the Smith machine and a step under your feet.

Note

Triceps surae is a very powerful muscle that is used to lifting your bodyweight all day. It’s for this reason why it’s important to use heavyweights to work it.

Share this article if you think it can help someone you know. Thank you.

-Steph

Standing Calf Raises

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Stand with the front of your feet on a step. Put your hand on a wall or a support to have more stability :

  • Slowly flex your feet to stretch your calves.

  • Extend your feet with your knees extended or slightly bent.

It’s a movement to be done slowly and with high reps until the burning sensation.

This exercise has an action of stretching and muscle contraction. It’s for this reason that this exercice can be used as a warm up before a calf exercise with heavyweights, to avoid injuries, or at the end of the session to feel the pump.

This exercise works triceps surae composed of 2 gastrocnemus and soleus and also flexor hallucis longus, tibialis posterior and flexor digitorum longus.

Note

This movement is excellent for stretching the muscles of the plantar surface of the feet like flexor digitorum brevis and quadratus plantae and soften plantar faschiitis.

Share this article if you think if can help someone you know. Thank you.

-Steph

Standing Leg Curls

standing leg curl

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Stand with your torso on the support with your knees on the pads and your leg extended. Your ankle is placed under the pads  :

  • Inhale and flex your knee

  • Exhale at the end of the movement

stanting leg curl
With ankle in extension

This exercise works all hamstrings muscle (semi-tendinous, semi-membranous, biceps femoris short and long head) and a little bit gastrocnemius. To work more intensly your gastrocemius, during the flexion of your knee, you need to have your ankle in flexion. If you don’t want work more intensly your gastrocemius, keep your ankle in extension during the movement.

hamstrings femur patella articular disk tibia gastrocnemius fibula anatomy knee

By contracting simultaneously, hamstrings and the 2 gastrocnemius muscles of the triceps surae flex the knee joint.

Biceps femoris short head

anatomy biceps femoris short head monoarticular

For all flexor muscles, the biceps femoris short head is the only one to be monoarticular.

Share this article if you think it can help someone you know. Thank you.

-Steph

Side-Lying Lateral Raise

shouler exercise side lying lateral raises

This is The Stephane Andre and today I’m talking about side-lying lateral raises. I read Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

Lying on the side, on the floor or on a bench with a dumbbell in your hand in pronation :

  • Inhale and raise your arm to the vertical
  • Exhale at the end of the movement

When you do « standing » raise, you work the muscle to a maximal intensity at the end of the movement when your arms are horizontal. With this exercise, you work your deltoid in another way. You work the muscle to a maximal intensity at the beginning of the movement. Long sets of 10 to 20 reps give better results

Note :

supraspinatus

This movement works the supraspinous, muscle acting mainly in the start of raise. By changing the start position (dumbbell placed in front of your thigh, on your thigh or behind your thigh), you can work all deltoid’s beams.

To have more intensity, you can do this movement in continuous tension without putting the dumbbell on your thigh.

Share this article if you think it can help someone you know. Thank you.

-Steph

Back Press

back press

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

Sitting with your back straight. Take the barbell with your hand in pronation behind your neck :

  • Inhale and press the barbell above your head without arching your back

  • Exhale at the end of the movement

This exercice works deltoids (middle part and posterior part), upper trapezius, triceps and serratus anterior. It works a little rhomboids, infraspinatus, teres minor and supraspinatus.

deltoids middle deltoids posterior upper trapezius triceps serratus anterior rhomboids infraspinatus teres minor supraspinatus

This movement can do standing or with the machine smith. There is several machine to do this exercice with more security.

Warning : To avoid trauma to shoulders joint, rest the barbell higher or lower behind the neck according individual differences in morphology and flexibility.

-Steph

Do you want a free training program ? Click here 

Front Press

front press

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

Sitting with your back straight. Take the barbell with your hands in pronation resting on the top of your chest :

  • Inhale and press the barbell over your head

  • Exhale at the end of the movement

This exercice works anterior and medial deltoids, upper pectorals, upper trapezius, triceps and serratus anterior.

deltoids middle deltoids posterior upper trapezius triceps serratus anterior rhomboids infraspinatus teres minor supraspinatus

You can do this exercice standing but be careful, don’t arch too much your back.

When you press the barbell with your elbows forward, you work more your anterior deltoids.

When you spread your elbows when you press the barbell, you work more your medial deltoids.

There is several machines to do this exercice more safety.

-Steph

P.S. Do you want a free training program ? Click here