Eccentric workout? Looking to add a little variety to your workout routine? Check out these eccentric workouts! Eccentric exercises are those that involve a lengthening of the muscle as it contracts. This type of workout can be very effective in helping you achieve fitness goals. In this article, we will discuss 10 eccentric workouts that you can do at home or in the gym. Let’s get started!

What is eccentric training method?

well, eccentric training is when you work out using weights and you lower the weight slowly instead of just letting it drop.

For example, when doing a bicep curl, you would count to three as you raise the weight up, and then count to three again as you lower it down. This type of training puts less strain on your joints and muscles, which can help to prevent injuries.

It’s also been shown to be more effective at building muscle than traditional lifting methods. So if you’re looking to bulk up, eccentric training is definitely the way to go!

Difference between eccentric and concentric

Most people have probably heard of eccentric and concentric muscle contractions, but don’t know exactly what the difference is. Eccentric contractions occur when the muscle lengthens while contracting.

For example, when you do a bicep curl and lower the weight back down, that’s an eccentric contraction. Concentric contractions occur when the muscle shortens while contracting.

So, in the bicep curl example, when you curl the weight up, that’s a concentric contraction. Many people mistakenly believe that eccentric contractions are always weaker than concentric contractions.

However, research has shown that eccentric contractions can actually be up to 30% stronger than concentric contractions!

So, if you’re looking to get stronger, make sure to incorporate both types of muscle contractions into your workout routine.

Do eccentric exercises build muscle?

A lot of people believe that in order to build muscle, you need to lift heavy weights and push yourself to the brink of exhaustion.

However, this isn’t the only way to go about it. In fact, research has shown that eccentric exercises – or exercises that involve lengthening your muscles while they’re under tension – are actually more effective at building muscle than traditional exercises.

So, if you’re looking to bulk up, don’t be afraid to try something a little different. Who knows? You might just find that those eccentric exercises give you the results you’re looking for.

Are eccentric workouts good?

There’s no doubt that eccentric workouts have their benefits. They’re great for building strength and power, and they can help you to improve your coordination and balance.

However, there’s also something to be said for the more eccentric side of things. These workouts are often more fun and engaging, and they can really get your heart pumping.

Plus, they often involve using unusual or unexpected exercises, which can keep your workout routine from getting stale. So if you’re looking for a workout that’s a little bit out of the ordinary, an eccentric workout may be just what you need.

Is yoga an eccentric exercise?

It’s no secret that yoga has become increasingly popular in recent years. This ancient practice, which originated in India, offers a variety of benefits, including improved flexibility, reduced stress levels, and increased strength.

However, some people view yoga as an eccentric exercise, due to its unusual positions and lack of equipment. While it’s true that yoga doesn’t require any special equipment, it does require a certain amount of flexibility and coordination.

In addition, many of the positions can be quite challenging, especially for beginners. Nevertheless, yoga is a fantastic form of exercise that can be enjoyed by people of all ages and abilities.

So, whether you’re a beginner or a seasoned pro, don’t be afraid to give yoga a try. You might just find that it’s the perfect workout for you.

10 Eccentric workouts

1. Eccentric Pushups: A classic eccentric workout, eccentric push-ups involve slowly lowering your body to the ground and then pushing back up with a powerful surge. This will help build strength in your chest, arms and shoulders!

2. Isometric Holds: An isometric hold is an eccentric exercise where you contract the muscle without moving it. For example, if you are doing a shoulder press, you would lower the barbell slowly and then hold it at the bottom for 10-15 seconds before pushing it back to starting position. Doing this type of eccentric workout regularly can increase muscular strength and endurance.

3. Plyometric Jump Squats: You can do plyometric jump squats as an eccentric workout by adding an eccentric element to regular jump squats. To do this eccentric variation, you would slowly squat down and then explode up into a jump as fast as possible. This eccentric workout is great for building explosive power and faster muscle contractions.

4. Eccentric Pull-Ups: Eccentric pull-ups involve slowly lowering your body on the way up instead of simply dropping back down after each rep like you normally would with regular pull-ups. Doing eccentric pull-ups helps build grip strength and will help you increase your overall upper body strength.

5. Bulgarian Split Squats: A Bulgarian split squat is an eccentric exercise that helps build single-leg stability and balance while also increasing lower body strength. To do this eccentric move, stand in front of a bench and place one foot on top of it. Slowly lower your body down until your back knee is almost touching the ground. Push up through that heel to return to starting position.

6. Eccentric Lunges: If you want to get an eccentric leg workout, eccentric lunges are a great choice! Instead of simply stepping forward, lower your body slowly as you lunge forward and then push back up explosively for maximum benefit. Doing eccentric lunges regularly will help build single-leg strength and stability.

7. Sled Pushes: Sled pushes are an eccentric exercise that can be done with a heavy sled or weight plate at home or in the gym. To do this eccentric workout, slowly push the sled forward while keeping your arms straight. This eccentric exercise helps to build explosive power and increases muscular endurance.

8. Eccentric Chin-Ups: An eccentric chin-up is similar to an eccentric pull-up, but instead of pulling your body up you are pulling yourself down. To do this eccentric exercise, grab the bar with an overhand grip and slowly lower your body until your arms are completely extended. Then use a powerful surge to pull yourself back up to starting position.

9. Glute Bridge: A glute bridge is an eccentric exercise that involves raising one leg off the ground while pushing through that heel as hard as possible to raise your hips into the air. Doing this eccentric workout regularly will help strengthen the glutes, hamstrings, and core.

10. Eccentric Crunches: An eccentric crunch is an advanced abdominal exercise that involves slowly lowering your upper body to the ground as you contract your abdominals. Then use a powerful surge to return to starting position. Doing eccentric crunches regularly will help strengthen your abs and improve core stability.


These eccentric workouts are great for helping you reach your fitness goals faster! Give them a try and see what kind of results you can achieve. Remember, always consult with a physician before beginning any new workout routine. Stay safe, and stay fit! Happy training!