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To make calf training more effective, pause at the top and bottom of the press for at least two seconds. Dorsiflex your ankle (by bringing toes toward shins) and stretch the calf at the bottom as much as you can without pain. Then push as high onto the ball of your feet and toes as possible. Common calf work lacks control at end ranges of motion. Maybe that's why calves are commonly small. So if you want to develop better strength and mobility at the end ranges, you need to spend time controlling the movement into these end ranges under load. Your ankles and feet will grow stronger as you gain more control in these end ranges. This is actually true of squatting, benching, or any other exercise. So choose a load you're able to control and press with full ankle dorsiflexion. Apply the same approach to all calf raise variations. If your calves are tight, and don't allow a deep stretch at the bottom of your press, then alternate between foam rolling them for 10 rolls and static stretching them for 20-
