February 4, 2005, Newsletter Issue #140: Using Eccentric Muscle Action

Tip of the Week

Hydraulic machines are just concentric. For instance, if you are doing a seated bench press, you use your pecs when you push the bar out. With conventional equipment, you then use the same muscles eccentrically to resist the bar`s return, to keep it from just crashing back. With hydraulics, you have to pull the bar back, which turns that part into a lat exercise. Free weights always use eccentric actions, unless you have someone take the weight from you after the concentric action.

You can use eccentric only to get a few more reps after you get to your max, or strict eccentrics by getting the weight to the end of the concentric action with the help of a spotter. Here`s an example of how you can do eccentrics on your own. For a biceps curl, hold 2 heavy dumbbells in front of your thighs as you stand in front of a bench or chair. Sit down so the weights rest on your thighs. One at a time, get the weight into the contracted position by bending your leg at the hip until the dumbbell is near your shoulder. Put your leg down and then lower the weight slowly until your arm is straight.

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