Eccentric
The muscle-lengthening phase of an exercise (lowering the weight).
Updated
The eccentric phase occurs when a muscle lengthens under tension - the "lowering" phase of a lift. Research shows the eccentric portion is crucial for muscle growth because it causes more muscle fiber damage (which stimulates adaptation). Controlling the eccentric (2-4 seconds) increases time under tension and can enhance hypertrophy. Eccentric-focused training can also improve flexibility.
Examples
- Lowering the barbell in bench press
- Descending into a squat
- Lowering yourself in a pull-up
Related Terms
Compound exercises
Put this into practice with exercises from the library.
Pushups
Strength · Bodyweight
Pushups (Close and Wide Hand Positions)
Strength · Bodyweight
Quick Leap
Plyometrics · Other
Rack Delivery
Olympic Weightlifting · Barbell
Rack Pull with Bands
Powerlifting · Barbell
Rack Pulls
Powerlifting · Barbell
Return Push from Stance
Plyometrics · Medicine Ball
Reverse Band Bench Press
Powerlifting · Barbell
Common questions
What is Eccentric?
The muscle-lengthening phase of an exercise (lowering the weight). The eccentric phase occurs when a muscle lengthens under tension - the "lowering" phase of a lift.
What exercises train the Eccentric?
Good options include Pushups, Pushups (Close and Wide Hand Positions), Quick Leap, Rack Delivery, Rack Pull with Bands. Each links to a step-by-step guide with demonstration images.
What are examples of Eccentric?
Lowering the barbell in bench press; Descending into a squat; Lowering yourself in a pull-up.
Put it into practice
12-Week Muscle Building · £29
A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus