Standing Calf Raise (can be performed on Hack Press/Hack Slide Machine) - Phase 2 - Day 5 - Strength. The benefit of performing the standing calf raise on a hack press machine is that it can relieve some of the pressure on the spine if the machine's weight rests primarily on your hip. After your 3 warm up sets of 8, 6 & 4 reps respectively, aim for 10-12 reps of your working set. Use a full range of motion and drive all the way up and squeeze at the top of the movement. Add a small amount of weight - say 2.5-5kgs of weight from week to week. Nick Jones - World Bodybuilding Champion & Zoran Lekic - Bodybuilder.