How to do it
Rest the bar across your upper traps and keep the chest tall.
- 1
Stand facing away from the Smith machine with the balls of your feet on a block or step.
- 2
Position the bar over your shoulders and unlock it.
- 3
With a slight bend in your knees, lower your heels towards the ground.
- 4
Push through the balls of your feet to raise your heels as high as possible.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your core engaged and hips under the bar to prevent swinging and to isolate the calf muscles effectively.
Common mistakes
- ✕Rolling outward on the outer foot edge
- ✕Bouncing the weight at the bottom stretch
- ✕Locking the knees during the press