Eccentric Bodyweight Exercises

In this lesson you will learn some eccentric bodyweight exercises to improve your isometric strength. Eccentric bodyweight exercises are like negative repetitions with your bodyweight. You go to a position you can't possibly hold and try to stop there. As you are not yet strong enough to hold it isometrically, you will just try to work against gravity. However, you will fail and that's what creates an eccentric contraction. These exercises are mainly used for gymnastics. Examples: Still rings, planches or when you are training for your first push-up.

Lessons: Eccentric Bodyweight Exercises

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

Trainer advice: Eccentric Bodyweight Exercises

• Warm up sufficient before you get started.
• 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 your muscles cramp or a joint hurt.
  If you muscles cramp, relax and try again.
  If a joint hurts, relax and stop your workout.
• Eccentric push-ups are an excellent exercise for those who can't even do one normal push-up.
  Move down as slow as possible, then hollow your back and extend your arms to go back to the beginning position. Repeat 6 to 10 times.
  Eccentric chin-ups: Jump and lower yourself as slow as you can.
• Also learn about isometric exercises and negative repetitions with weight.

Related topics: Eccentric Bodyweight Exercises

• Artistic Gymnastics
• Negative Repetitions
• Isometric Exercises
• Plyometric Exercises
• Stretching & Flexibility

Videos: Eccentric Bodyweight Exercises

• None

Martin Vidic doesn't take any responsibility for using his training methods. Read the T.O.S. Please feel free to contact mavi, if you have any ideas, suggestions or questions. To submit corrections or translations of this topic, please click here. (Privacy Policy)