Best Advanced Calves Workouts With Flat Bench

The Barbell Seated Calf Raise is a simple exercise that targets your calf muscles. By sitting while you perform this movement, you can focus better on working your calves without worrying about balance.

How to do it

1. Sit up straight on a bench with your feet on a raised surface like a block or plate.
2. Hold the barbell across your thighs, avoiding your knees.
3. Press down through the balls of your feet to lift the barbell by contracting your calves.
4. Hold the raised position for a moment before lowering the weight back down slowly.
5. Keep your core tight, shoulders back, and chest up while performing the exercise.
6. You should feel a good stretch in your calves during the movement.

The Seated Dumbbell Calf Raise is an exercise that targets your calf muscles while seated for better stability. Using dumbbells on each leg helps ensure equal strength development between both sides.

How to do it

1. Sit on a bench in front of a 45lb plate on the floor.
2. Place the dumbbells on your thighs, keeping them off your knees.
3. Position your feet on the plate with heels hanging off and knees at a 90-degree angle.
4. Lower your heels below the plate to start.
5. Raise the dumbbells by pushing through the balls of your feet while contracting your calves.
6. Hold the top position briefly, then lower the weight back down while keeping your calves tense.

The Seated Dumbbell One-Leg Calf Raise is a simple exercise that targets your calf muscles. By sitting down, you add stability and can focus more on the movement. This exercise is done one leg at a time, allowing for extra rest for the opposite leg.

How to do it

1. Sit on a bench with a 45lb plate in front of you.
2. Place one foot on the plate, letting your heel hang off the back.
3. Hold a dumbbell at the end of your leg, avoiding your knee.
4. Push through the ball of your foot to lift the dumbbell up.
5. Slowly lower your heel below the plate to return to the starting position.
6. Squeeze your calf and pause briefly at the top of the lift.
7. Repeat with the other leg.