There are really only three exercise options when it comes to training calves. So let’s take a look at how they stack up so you can select more appropriately based on your goal.
There are really only three exercise options when it comes to training calves. So let’s take a look at how they stack up so you can select more appropriately based on your goal.
There are two muscles that make up the calves, the soleus and the gastrocnemius (which has two heads).
The gastroc is the big ‘meaty’ muscle that gives the great aesthetic appearance of large calves. It crosses both the knee and the ankle joint.
The soleus runs underneath the gastroc and only crosses the ankle.
Straight Knee Calf Press: Both gastroc and soleus are trained. The gastroc is trained through it’s lengthened position and mid range, but doesn’t get fully shortened.
Bent Knee Calf Press: Both gastroc and soleus are trained. The gastroc is trained through it’s shortened position and mid range, but doesn’t get fully lengthened.