Eccentric Bodyweight Exercises

Eccentric Bodyweight Exercises

In this section you will find eccentric bodyweight exercises to improve your isometric strength for artistic gymnastics, traditional martial arts, etc. Eccentric bodyweight exercises are a bit like negative repetitions but with your bodyweight. You basically go into a position you can't possibly hold and try to hold it isometrically. As you are not "yet" strong enough to hold it, you will just try to work against gravity. However, you will fail and that's what creates an eccentric contraction. Eccentric bodyweight exercises are useful for a variety of gymnastics events / sports. Eg: Still rings, planches, holding martial arts kicks, or when you are training for your first push-up.


  • Straddle Planche
  • Lean back - Straddle - Olympic Handstand
  • Iron Cross on Elbows
  • Iron Cross with extended arms
  • Pike chair


  • Always warm up before you do any eccentric bodyweight exercises.
  • Hold contractions between 5 and 10 seconds.
  • Do 5 sets per exercise.
  • Do eccentric bodyweight exercises up to 3 times per week.
  • Stop immediately if a muscle cramps or a joint hurt. If a muscle cramps, relax, stretch and then try again. If a joint hurts, relax, cool down and stop your workout.
  • Eccentric push-ups are an excellent exercise for those who can't even do one single normal push-up. Move down as slow as you can, then hollow your back and extend your arms to go back to the beginning position. Repeat 6 to 10 times. Eccentric chin-ups: Jump up and then lower yourself as slow as you can.
  • Also learn about isometric exercises and negative repetitions with weight.