The lower phase of any particular exercise is known as eccentric movement. In eccentric exercise, the weight is not dropped but in-turn it’s lowered gradually until it comes all the way down. In eccentric training, the muscles get extracted without getting contracted which usually happens in concentric exercises.
These days, many people concentrate on doing concentric exercises and giving less or no interest towards eccentric exercises, well both of them are same but only the method of doing is different. Next time, before starting your workout switch to eccentric training because it packs some good benefits like protecting your joints and helping in recovery of certain tendons and ligaments.
5 Best Eccentric Exercises
1. Dumbbell Bench Press
Dumbbell bench press is just like normal bench press, which builds your chest muscles. First place some dumbbells on the sides of the bench and lie down on it. Grab the dumbbells with your hands and rest them on thighs. Keep your back straight and lift the dumbbells up to the shoulder width and rotate the palms to the front side.Now begin to press the weight down as slowly as possible until the weight comes to sides of the chest. That would complete eccentric movement, then lift the weight back up by completely extending your arms. Repeat for 15 reps in 2 sets.
2. One Arm Dumbbell Preacher Curl
This exercises effectively build your biceps and literally one of the best eccentric exercise. To start the exercise, first sit on the preacher bench and hold a dumbbell with right hand. Place your upper arm on the preacher bench and hold the weight at shoulder’s length.Now, slowly lower the dumbbell down until your upper arm gets extended and stretch your biceps.
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Again begin to curl weight back up to the shoulder’s length. Do about 20 reps in 2 sets.
3. Pull Ups
Best body-weight exercise that you can do to train your back muscles and lats. To start the exercise, hold the pull-up bar at grip wider than shoulder’s width, keep a chair down to support yourself. Then make a slight bend at your torso, to keep your back straight.Now begin to pull yourself up using your arms until your head comes up to the level of pull-up bar.
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Hold there for a second and lower yourself down until both arms get extended. Repeat for 15 reps in 2 times.
4. Leg Press
Leg press is one of the best eccentric exercise to train your quadriceps, calves and hamstrings. First, sit down on leg press machine and place your feet at shoulder’s width on the platform.
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Then push the platform all the way up until your arms get extended and do not bend your knees.Slowly lower the platform down until your lower legs and upper legs make about 90 degree angle. To push it back up use your heels and quadriceps until your legs get extended. Do about 20 reps in 2 sets.
5. Barbell Good Morning
Without a proper form, not only this exercise is dangerous but can also lead to injuries. First load the barbell on the squat rack, then place it at the back of your shoulders. Hold the barbell with your hands on both side and lift it from the rack.
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Then move away from the rack and place your legs at shoulder’s width. Bend your hips such that your torso comes forward until it’s parallel to the floor. Move back up to first place by using your hips. Repeat the same for 15 reps in 2 sets.