The machine standing calf raise is an effective exercise for targeting the calf muscles, particularly the gastrocnemius. By using a standing calf raise machine, you can lift heavier weights with proper form, enhancing muscle growth and strength.

1. Position yourself in the standing calf raise machine with your shoulders under the pads and the balls of your feet on the footplate.
2. Keep your legs straight but not locked.
3. Push through the balls of your feet to lift your heels, contracting your calf muscles.
4. Slowly lower your heels back to the starting position.