Bench press - easy to learn and effective exercise for the development of calf muscles. It allows you to work out the muscles of the lower leg with high quality, without loading the lower back. An exercise is done in the simulator for leg presses, or, as an alternative, you can use the Smith simulator.
The calf muscle press belongs to the group of isolating exercises. Movement occurs in only one joint - the ankle. Exercise allows you to maximize the concentration of the load in the muscles of the leg.
Just as you train your abs, your calves should be trained before you feel a strong burning sensation and so-called rejection. It occurs quickly enough due to the fact that the calves are a small group of muscles and experience significant stress during training.
If we talk about the load distribution in more detail, the platform press with socks develops:
- calf muscles - make up the main volume of the lower leg and give it a characteristic relief;
- soleus muscles - located inside under the calf.
Stabilization of the body when pressing with socks is not required. In addition to the muscles of the leg, other muscles in movement are practically not involved.
Pros of exercise
The main advantage of the bench press is that it does not overload the lower back at all. No matter which weight you choose, your back will not get a traumatic load. For this reason, the exercise can be performed even by people who have problems with the spine. However, if you have previously suffered a serious injury, it is best to consult with your doctor first.
With regular exercise you get:
- Dense relief muscles of the lower leg, a clear division of the muscles into 2 heads.
- The growth of muscle mass and a decrease in body fat in the calf area.
- Increasing the elasticity of Achilles tendons, which serves as the prevention of injuries.
- Improving stability when squatting with a barbell, improving results in jumping and performance in sports games.
First you need to take the right position in the simulator. Sit with your back and lower back firmly pressed against his back. Put your toes on the edge of the moving platform, while the heels remain free.
Now you can start the exercise:
- Exhale and wring the platform with your socks away from you, maximally extending the ankle.
- At the top point of the amplitude, take a short pause for 1 respiratory cycle.
- Inhale and return to the starting position, dropping the socks as low as possible and stretching the calves as much as possible. This is 1 repeat.
Perform the required number of repetitions. On average, 3-4 approaches of 15-20 repetitions are required.
The peculiarity of the socks press is that it needs to be done precisely in multi-repetitive mode. The more repetitions you make, the better. Perform the exercise until you feel an unbearable burning sensation in the muscles.
As an alternative to the leg press, you can use the Smith Trainer. The mechanics of movement remain the same, only you lay your back on the floor, and with your toes press the barbell.
To make the bench press as efficient as possible, use these tips:
- During the approach, keep your knees stable and do not straighten them to the end, i.e. keep them slightly bent.
- It is advisable to maintain a pause of 1-2 seconds at the final point. This is difficult enough, but allows you to get the most out of your workout.
- The first approaches should be performed with maximum amplitude in order to achieve peak contraction and complete muscle strain. In the latter approach, after no one full repeat you can no longer do, perform repetitions with partial amplitude up to failure.
- After doing the exercise, carefully stretch your legs.
- For experienced athletes: changing the position of the feet on the platform, you can accentuate the load on the external or internal heads of the calf muscles. Having spread the socks to the sides relative to the heels, you will load the inner (medial) heads the most. Having brought socks inward - force external (lateral) heads to work.
The toe press in the simulator is an ideal exercise for working out calves. Provided that it is performed regularly and correctly, you can expect high-quality muscle development and improved athletic performance.