3 Great Eccentric Exercises for a Jacked Chest

When it comes to building a powerful and aesthetic chest, many people focus on concentric movements, where the muscle shortens as it contracts. However, eccentric training—where the muscle lengthens while under tension—can significantly enhance your chest development. In fact, studies suggest that eccentric exercises may lead to greater muscle hypertrophy and strength gains compared to concentric-focused workouts. This article will delve into three great eccentric exercises for a jacked chest, backed by scientific evidence.

The Science Behind Eccentric Training

Before diving into the exercises, it’s crucial to understand why eccentric training is so effective. Eccentric contractions occur when the muscle lengthens under load, such as when lowering the weight during a bench press. This type of muscle action is associated with greater muscle damage, which in turn stimulates more significant muscle repair and growth.

Muscle Hypertrophy and Eccentric Training

Research has shown that eccentric contractions can lead to greater muscle hypertrophy compared to concentric contractions. A study published in the Journal of Applied Physiology found that eccentric training led to more significant increases in muscle size compared to concentric training in the elbow flexors . Another study in the European Journal of Applied Physiology observed that eccentric resistance training increased muscle mass more effectively than concentric resistance training over a 10-week period . The underlying mechanisms include increased mechanical tension and muscle damage, both of which are critical factors in promoting muscle growth.

Strength Gains and Eccentric Training

Eccentric training isn’t just about hypertrophy; it also has a powerful effect on strength. A study in the Journal of Strength and Conditioning Research found that athletes who incorporated eccentric training into their routine experienced more significant strength gains compared to those who only performed concentric exercises . The greater load tolerance during eccentric movements is one reason for this, as the muscles can handle up to 1.75 times more weight during eccentric contractions than during concentric ones .

With this scientific background in mind, let’s explore three of the best eccentric exercises for a chest that commands attention.

Exercise 1: Eccentric Bench Press

How to Perform the Eccentric Bench Press

The bench press is a staple in any chest workout, and its eccentric variant can be a game-changer. To perform the eccentric bench press:

1. Setup: Begin by lying flat on a bench with your feet firmly planted on the ground. Grip the bar slightly wider than shoulder-width apart.
2. Unrack the Bar: Lift the bar off the rack and hold it above your chest with your arms fully extended.
3. Eccentric Phase: Slowly lower the bar to your chest, taking about 3-5 seconds to complete this phase. The slower, the better, as it maximises the eccentric contraction.
4. Concentric Phase: Push the bar back up to the starting position. You can perform this phase explosively but maintain control.
5. Repeat: Perform 3-4 sets of 6-8 repetitions, focusing on the eccentric portion.

Benefits of the Eccentric Bench Press

The eccentric bench press increases time under tension, which is crucial for muscle growth. By emphasising the lowering phase, you cause more muscle damage, which leads to greater hypertrophy during the recovery phase. Additionally, the eccentric bench press allows you to handle heavier weights during the lowering phase, potentially leading to greater strength gains.

Scientific Evidence

A study published in the Journal of Sports Science and Medicine compared the effects of eccentric and concentric bench press training on muscle strength and size. The study found that participants who focused on the eccentric phase of the bench press had greater increases in muscle thickness and strength compared to those who performed the exercise concentrically .

Exercise 2: Eccentric Flyes

How to Perform Eccentric Flyes

Eccentric flyes are another excellent exercise for chest development, particularly targeting the pectoral muscles’ stretch and contraction. Here’s how to perform them:

1. Setup: Lie on a flat bench with a dumbbell in each hand. Start with the weights held together above your chest, palms facing each other.
2. Eccentric Phase: Slowly lower the dumbbells out to your sides in a wide arc, keeping a slight bend in your elbows. Take 4-6 seconds to lower the weights, feeling the stretch in your chest.
3. Concentric Phase: Bring the dumbbells back together to the starting position, squeezing your chest muscles at the top.
4. Repeat: Perform 3-4 sets of 8-10 repetitions, focusing heavily on the slow eccentric motion.

Benefits of Eccentric Flyes

Eccentric flyes are particularly beneficial for stretching the chest muscles, which can lead to greater muscle fibre recruitment and hypertrophy. The slow, controlled lowering phase increases time under tension and maximises muscle damage, setting the stage for significant muscle growth.

Scientific Evidence

A study in the Journal of Strength and Conditioning Research examined the effects of eccentric and concentric flyes on muscle activation and hypertrophy. The research found that eccentric flyes resulted in higher levels of muscle activation and greater increases in muscle thickness compared to concentric flyes . The increased muscle activation is due to the greater mechanical tension experienced during the eccentric phase, which is a critical factor in muscle growth.

Exercise 3: Eccentric Push-Ups

How to Perform Eccentric Push-Ups

Push-ups are a bodyweight classic, but the eccentric version can take your chest gains to the next level. Here’s how to do eccentric push-ups:

1. Setup: Start in a standard push-up position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
2. Eccentric Phase: Slowly lower your body towards the ground, taking about 4-6 seconds to reach the bottom position. Ensure your elbows stay close to your body to target the chest more effectively.
3. Concentric Phase: Push yourself back up to the starting position. This phase can be done more quickly, but always maintain control.
4. Repeat: Aim for 3-4 sets of 10-12 repetitions, focusing on the slow eccentric descent.

Benefits of Eccentric Push-Ups

Eccentric push-ups are excellent for building chest strength and size, especially if you don’t have access to weights. The slow lowering phase increases time under tension and muscle fibre recruitment, leading to enhanced muscle growth. Additionally, eccentric push-ups improve shoulder stability and core strength, making them a comprehensive upper body exercise.

Scientific Evidence

A study in the Journal of Sports Science found that eccentric push-ups elicited greater muscle activation in the pectoralis major compared to traditional push-ups . The slow, controlled lowering phase increases muscle tension and damage, both of which are key drivers of hypertrophy.

Programming Eccentric Exercises for Maximum Chest Gains

To maximise the benefits of eccentric exercises, it’s essential to integrate them correctly into your workout routine. Here’s how you can structure your training:

1. Frequency: Perform eccentric exercises 2-3 times per week. This frequency allows for adequate recovery while providing enough stimulus for growth.
2. Volume: Start with 3-4 sets per exercise and aim for 6-10 repetitions per set. The key is to maintain a high level of control during the eccentric phase, rather than rushing through the movements.
3. Rest Periods: Take longer rest periods between sets (2-3 minutes) to ensure you can maintain control and intensity during the eccentric phase.
4. Progression: Gradually increase the weight or resistance used in your eccentric exercises as your strength improves. This progression ensures continued muscle adaptation and growth.
5. Recovery: Because eccentric exercises cause more muscle damage, ensure you prioritise recovery through adequate sleep, nutrition, and possibly active recovery methods such as light cardio or stretching.

Additional Tips for Eccentric Training Success

While eccentric training is highly effective, there are a few additional tips to keep in mind to maximise your results:

1. Warm-Up Thoroughly: Always perform a thorough warm-up before engaging in eccentric exercises. This can include dynamic stretching and light sets of the exercise to prepare your muscles and joints.
2. Focus on Technique: Proper form is crucial during eccentric exercises to prevent injury and maximise effectiveness. Ensure you maintain control throughout the movement and avoid using momentum.
3. Listen to Your Body: Eccentric training can be taxing on your muscles and joints. If you experience any discomfort or pain, consider reducing the weight or shortening the eccentric phase.
4. Periodisation: Integrate eccentric training into your overall workout programme with periodisation. For example, you can focus on eccentric training for 4-6 weeks, then switch to a different training style to keep your muscles challenged.

Conclusion

Eccentric training is a powerful tool in your chest-building arsenal. By incorporating eccentric bench presses, flyes, and push-ups into your routine, you can significantly enhance muscle hypertrophy and strength. The scientific evidence supports the effectiveness of eccentric contractions in promoting greater muscle growth and strength gains compared to traditional concentric movements.

However, remember that eccentric training is more demanding on your muscles and requires careful attention to recovery. Integrating these exercises into your routine with the proper frequency, volume, and progression will help you build a chest that stands out.

Key Takeaways Table

Bibliography

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• Moore, D.R., Phillips, S.M., Babraj, J.A., Smith, K. and Rennie, M.J., 2005. Myofibrillar and collagen protein synthesis in human skeletal muscle in response to maximal shortening and lengthening contractions. Journal of Physiology, 567(1), pp.337-348.
• Roig, M., O’Brien, K., Kirk, G., Murray, R., McKinnon, P., Shadgan, B. and Reid, W.D., 2009. The effects of eccentric versus concentric resistance training on muscle strength and mass in healthy adults: a systematic review with meta-analysis. British Journal of Sports Medicine, 43(8), pp.556-568.
• Schoenfeld, B.J., Ogborn, D. and Krieger, J.W., 2015. Effect of repetition duration during resistance training on muscle hypertrophy: a systematic review and meta-analysis. Sports Medicine, 45, pp.577-585.
• Vikne, H., Refsnes, P.E., Ekmark, M., Medbø, J.I., Gundersen, V. and Gundersen, K., 2006. Muscular performance after concentric and eccentric exercise in trained men. Medicine and Science in Sports and Exercise, 38(10), pp.1770-1781.