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The Complete Guide to Calf Raises for Bigger Calves.

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Calf raises

A well-developed set of calves is the key to a well-balanced physique. Some people find building their calves the hardest part, and sometimes think bigger calves are not for them. But the truth is, there is that one exercise that can make the calf swell within a few months.

Standing calf raises are one of the most effective exercises for developing strong and shapely calves. Performing calf raises, it is important to use the correct form to get the most out of this exercise.

The calf muscles function to plantar flex the foot, which is when your toes point downward, and they also help you to keep your balance as you walk or run.

If you think no exercise can help you build a bigger calf or have tried some lower body exercises that didn’t work, this guide will do the magic.

Which muscles are targeted?

The calf muscles are located on the back of the lower leg and are responsible for making up the Achilles tendon which connects to the heel bone or calcaneus. The calf muscles consist of two major muscle groups, the gastrocnemius and soleus.

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The gastrocnemius is a large muscle that comprises 60% to 80% of the calf’s total volume and is divided into two sections called the medial and lateral compartments. The soleus muscle is a smaller muscle that constitutes 10% to 20% of the calf’s total volume and is also divided into two sections called the medial and lateral compartments.

Calf raises variations and how to execute them correctly

There are many variations of calf raises that you can use to target different muscles in your calves. The most popular variations are the standing calf raise, and seated calf raise. We will take a closer look at them and learn how to do them correctly.

Standing Calf Raises.

How to do calf raises

This variation can be done with or without weight and still be effective. To effectively execute this movement correctly, straighten your posture, then elevate your heel and push through your toes to stand on your toes. Then slowly descend to the starting point to finish one rep.

Seated calf raises.

Seated calf raises are an easy way to target your calves at home just like standing calf raises. All you need is a stool or chair and a set of dumbbells. It can also be done with a machine.

How to do calf raises
seated calf raises

Adding weight to this variation is important because your body weight will be resting while you sit.

Why you should do calf, raises often

Great body posture.

Proper body posture is an important part of looking your best. That cannot be achieved without balance in the body. It is common to see people with this deformity, and calf raises can fix that.

Rehabilitation From Injury

Whether you are an athlete or not, body stability is vital. Most of the daily activities require using the feet and without a proper balance, it is easy to get yourself injured.

Athletic performance.

Athletes are using calf raises to improve performance. Calf raises strengthen the athlete’s lower body and increase their speed, endurance, and agility.

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Tips to get the most out of calf raises

Add More resistance. If you are genetically inclined to calf muscle development, you have to shock it with extra stress, and adding more weight is the best option. Hold a dumbbell or barbell to add more resistance.

Try the no-shoe method. If you can take your beautiful shoes for some minutes, you will see the full potential of calf raises. Quality rep is important in any exercise and your shoe can be a hindrance as far as calf raises are concerned.

Control your pace. When doing calf raises, you need to slow down at the top of your motion. This will help you get more out of your workout because it’ll be easier on your calves.

How many reps and sets are enough?

How many reps and sets are enough is a question on the minds of people all over the world. If you want to get big, it’s important to realize that there is no “magic number” and instead focus on doing what you can do. And challenging your body is the key to unlocking the impossible. However, if you are a beginner, it is important to keep the sets to three and the reps 10-12.

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Fitness

How To Bench Press: The Ultimate Guide To Proper Form.

The bench press is one of the most powerful compound exercises but is dangerous when done incorrectly.

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Few exercises are more popular within the gym than the bench press. This movement is often seen as a benchmark for overall strength and, when performed correctly, can be an excellent way to target the chest, shoulders, and triceps.

However, as with any other exercise, there are proper techniques that should be followed to reduce the risk of injury and maximize results. The bench press has many variants, most of which are similar in structure and execution.

The two most common are the decline bench press and the incline bench press. In this article, we will explore how to bench press in the correct form. Sounds exciting huh!

What is the bench press?

The bench press is a weightlifting exercise that primarily targets the pectorals, or chest muscles. It is one of the three powerlifting exercises, along with the squat and deadlift. To perform the bench press, you must first lie down on your back on a weight bench, then press a weight upwards with your arms until your elbows are fully extended.

How to set up and do the bench press

It can be tricky to set up correctly to ensure you are getting the most out of the exercise. Here is a step-by-step guide on how to set up the bench press and its correct execution.

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1. Lie down on the bench and place your feet flat on the ground.

2. Position your hands slightly wider than shoulder-width apart on the barbell.

3. Lift the barbell off the rack and hold it above your chest with your arms straight.

4. Lower the barbell to your chest by bending your elbows.

5. Push the barbell back to the starting position by extending your elbows.

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The upward motion of the bench press

The upward motion of the bench press is the most important part of the lift, as this is when the weight is moved from the chest to the shoulders. It forcefully push the weight from your chest till your arms are straight while squeezing every muscle involve . Focusing on this motion will help you to lift more weight and improve your strength.

The upward motion of the bench press

The downward motion of the bench press should be slow and controlled. You should use your chest muscles to push the weight down, and stop when your elbows reach 90 degrees. Do not let the weight fall on your chest, as this can lead to injuries.

Common mistakes and how to fix them

like any other exercise, there are a few things you can do to make sure you’re getting the most out of your bench press and avoiding common mistakes.

Here are four of the most common mistakes people make when doing the bench press:

1. Using too much weight.

This can lead to bad form and put unnecessary stress on your joints. Start with a weight that you can

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2. Not using a spotter.

Not using a spotter when doing bench press can lead to serious injury. This is because when you are lifting a weight that is too heavy for you and you cannot complete the lift, the weight will likely fall on your chest, which can cause rib and sternum fractures, or even a heart attack.

A spotter will help to keep the weight under control if you are unable to complete the lift, and will also help to ensure that you are using the correct form when lifting. If you do not have a spotter, it is best to use a weight that is lighter than what you are capable

3. Arching your back.

Many people think that arching their back when doing bench press will make them lift more weight. However, this is not the case. Arching your back can lead to injuries. When you arch your back, you are putting unnecessary stress on your spine. This can cause back pain and even lead to serious injuries.

Instead of arching your back, try to keep your spine in a neutral position. This will help you lift more weight and also prevent injuries.

4. Not keeping your elbows in.

Many people make the mistake of not keeping their elbows in when doing bench presses, which can lead to several problems. First, it can cause the weights to move inward and crush your chest. Second, it can cause the bar to travel in an arc rather than straight up, which puts more stress on your shoulder joints.

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To keep your elbows in, think about pushing them toward your navel as you lower the weight. This will help keep the weight moving in a straight line and minimize the strain on your joints.

Bench press variations

There are many bench press variations that can be used to target different areas of the chest and to provide a new challenge.

Decline Bench Press

One variation is the decline bench press, which targets the lower part of the chest. This can be done by lying on the bench with your feet on the floor, and then lowering the weight until your elbows touch your sides.

Incline Bench press

Another variation is the incline bench press, which targets the upper part of the chest. This can be done

Benefits of bench pressing

Bench pressing is one of the best exercises you can do to improve your overall strength and fitness. It works a large number of muscles in your body, including your chest, shoulders, and triceps.

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Bench pressing can also help you lose weight. When you bench press, you are working your entire body, so you burn more calories than you would if you were only doing cardio. And because bench pressing increases your strength, you’ll be able to lift heavier weights and burn even more calories.

Bottomline

Now you can feel confident when performing bench press because you know how to execute the movement correctly. Explore the blog for more exercise and workout guides.

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What a beginner should do in the gym.

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BEFORE YOU START.

Technique is key to lifting weights effectively. To get the most out of your weight training regimen, abide by these dos and don’ts.

What do I put on and take with me.

You don’t have to dress in the most up-to-date fitness attire or sneakers to the gym; just make sure your clothes are functional for working out, and unless you’re returning home right after, don’t forget a change of clothes.

The following is a list of necessary gym backpack items:

  • Gym-appropriate training gear .
  • Sweat towel .
  • Gym shoes (sturdy trainers work best; avoid weak canvas shoes)
  • Water bottle .
  • Post-workout snack.

Guidelines for weightlifting

Do the following when lifting weights:

1.Maintain proper hygiene.

2.Observe others’ privacy

3.Rest.

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4.Set a sensible weight limit when lifting.

5.Breathe.

6.Lift the recommended amount of weight.

7.Make sure to vary your workouts.

8.Plan your week’s workouts and when you can get to the gym.

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9.Bring a friend or meet new ones, and pledge to attend as a group.

10.Familiarize yourself with good gym etiquette.

11.Don’t drop weights.

By acknowledging that you can learn anything and benefit from it, you are already one step ahead if you are reading this.

Here’s an added piece of advice. A solid understanding of nutrition is important if you want to reduce weight.

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How to do inclined bench press for a proper form

How to get the most out of an inclined bench press

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Introduction

If you have made it this far then you deserve to know how to do inclined bench press movements. This will help you clear any doubt as to whether you are doing it correctly or not.

Besides, it is golden to know the exercise you are doing and do it correctly. If you missed the ‘How To Do Flat Bench press’, you can check it out to get the insight.

What is the incline bench press?


This is a variation of regular bench presses. Very effective exercise for the chest muscle group, and it is recommended for individuals who want to target the upper portion (the clavicular head) of the chest muscle group.

The clavicular part is the smaller, upper portion, which originates from the first half of your clavicle. This is what we usually mean by upper chest”. StrengthLog

Your triceps and shoulders are indirectly worked on to give you that amazing physique.


3. Why is the incline bench press important?

The inclined bench press not only adds mass muscle to your upper chest but also helps you build upper body strength. Because it is a compound strength training exercise, it is effective when you want to lose weight and build muscle.

Different muscles are targeted when executing the movements of the inclined bench press. This helps to increase hypertrophy to accelerate muscle gain.

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How to do the incline bench press effectively

Using an incline bench, lie back and place your hands just wider than shoulder-width apart. Feet flat on the floor. The bench should be at a 45-degree angle.

Completing the movement: Slowly lower the weight and touch slightly below your collarbone. Inhale on the way down. Without a pause at the bottom
exhale and force the weight to the starting position. You should feel your chest muscles flexing.

The incline bench press: Tips and tricks

Add to your chest workout routine. If you have excluded this exercise from your chest workout, you now know the reason why you should be doing it regularly.

Avoid injury by learning the proper technique. Your goals may be curtailed if you hurt yourself. Therefore go by the information given and make sure to do it the right way.

Don’t lift more than you can. The quickest and smartest thing to do as a newbie to a gym is to know how many weights you can lift in each exercise. Mostly, you will see the weight on the plates. Take note of how much you can lift.

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To wrap things up

If you have followed the instructions given, I am sure you have had a successful execution of the inclined bench press. We have more on all of the exercises you have in your workout plan. Come back for more and leave your comment after the experience.

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