Set-up in front of an incline bench by placing a wooden block or any other raised and stable platform in front of the bench about a foot and a half away (more of you are really tall). Step onto the platform with your feet so that at least one third of your feet are on. Hold on to the incline bench with your arms and keep your legs straight. This is your starting position.
Raise your body up using nothing but your toes. Go up as high as you can. Once at the top, lower yourself back down as far back as you comfortably can.
Finally, repeat the entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Keep your legs straight and locked-out at your knees at all times
Don't place the platform too far away from the incline bench. If the position of the platform is in perfect position in relation to the incline bench, your body should form a 90-degree angle when performing the exercise
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or have a buddy sit on top of your back or have a trainer load a couple of weight plates onto your back.
This is a classic exercise for your calves. It's easy to execute and it's very effective for "growing" your calves. It's well documented that calves are one of the most stubborn muscle groups on the human body. It's hard to enlarge them and in order to pack on some mass you need to "hit" them with a variety of exercises.
Doing this exercise regularly will help you put some muscle onto your calves. Just make sure it's not the only exercise you do - you need a mix of exercises to optimize the potential for growth. Doing only one exercise will not be so effective.