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It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better. In this article we'll take a close look at the standing calf raise. MUSCLES TARGETED: gastrocnemius STARTING POSITION Face the machine, place the balls of the feet on the near edge of the step. Move under the shoulder pads and stand erect with the hips under the shoulders. Position the feet and legs parallel to each other with the toes pointing straight ahead. Extend the knees and allow the heels to hang off the step. UPWARD MOVEMENT Push up on the toes as high as possible. Keep the torso erect, legs and feet parallel and knees extended. Push up off the step. Do not lock the knees. DOWNWARD MOVEMENT Allow the heels to slowly lower back to the starting position. Repeat or finish set.
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