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Best Calves Workouts With Flat Bench To Get Lean And Burn Fat

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About

This workout combines bench-based exercises to tone and strengthen the calves, a muscle group situated at the back of the leg between the knee and ankle, and is crucial for movements like plantar flexion.

Employing a flat bench allows optimal positioning for targeting this area effectively, whether used independently or alongside equipment like resistance bands or weights.

By focusing on high-repetition and low-weight exercises, this regimen helps maintain muscle mass while promoting an elevated heart rate, aiding in fat burning and achieving a lean physique.

Adaptations are suitable for individuals of various fitness levels, as efforts should be tailored to one's specific capabilities and goals.

Consistency and proper execution will yield noticeable results over time.

The 3 Best Calves Exercises with Flat Bench to Get Lean and Burn Fat

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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Barbell Seated Calf Raise

    Barbell Seated Calf Raise demonstration video — proper form for this exercise.
    SETS LOGGED
    84,448
    Calves Strength
    92 mScore
    Calves
    Photo of Flat Bench
    Flat Bench
    Photo of Barbells
    Barbells

    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.
    Sets, Reps, Weight
    1
    8reps
    70lbs
    2
    8reps
    70lbs
    3
    8reps
    70lbs
    Full Video & Instructions

  • 2. Seated Dumbbell Calf Raise

    Seated Dumbbell Calf Raise demonstration video — proper form for this exercise.
    SETS LOGGED
    185,712
    Calves Strength
    95 mScore
    Calves
    Photo of Dumbbells
    Dumbbells
    Photo of Flat Bench
    Flat Bench

    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.
    Sets, Reps, Weight
    1
    8reps
    25lbs
    2
    8reps
    25lbs
    3
    8reps
    25lbs
    Full Video & Instructions

  • 3. Seated Dumbbell One-Leg Calf Raise

    Seated Dumbbell One-Leg Calf Raise demonstration video — proper form for this exercise.
    SETS LOGGED
    91,345
    Calves Strength
    93 mScore
    Calves
    Photo of Dumbbells
    Dumbbells
    Photo of Flat Bench
    Flat Bench

    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.
    Sets, Reps, Weight
    1
    8reps
    30lbs
    2
    8reps
    30lbs
    3
    8reps
    30lbs
    Full Video & Instructions

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Alternative Workouts with Flat Bench to Get Lean and Burn Fat

Alternative Calves Workouts to Get Lean and Burn Fat