IT’S BACK! The 3 Types of Muscle Contractions Explained | 5 Min Phys
In a Nutshell
Muscle contractions are concentric (shortening while generating force), eccentric (lengthening under force), and isometric (static force without movement), with most exercises combining all three phases like in a bench press (eccentric lower, isometric pause, concentric press). Eccentric builds max force, hypertrophy, and control but causes soreness; concentric excels in power; isometric targets weak spots for strength and endurance. Integrate via triphasic phasing (eccentric → isometric → concentric), weekly undulation, tempo notation (e.g., 302 for pause squats), or eccentric overload (110%+ 1RM) to optimize training goals.
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Welcome to another episode of Five Minute Physiology with Dr. Andy Galpin. In exercise science, muscle contractions are described in three ways: concentric, eccentric, and isometric. Understanding the differences and how to use them in training increases results while minimizing injury likelihood.
- Concentric: Shortening of muscle while generating force (most popular).
- Eccentric: Lengthening of muscle while generating force (sometimes called negatives).
- Isometric: Generating force in the same position (no movement).
- Concentric-only: Bicep curls, leg presses.
- Eccentric: Lat pulldowns, lowering bench press to chest.
- Isometric: Wall squat, holding bicep curl position (not moving but contracting hard).
Most multi-joint exercises use all three. Bench press example:
- Start with eccentric (lowering to chest).
- Pause ( isometric ).
- Coming back up ( concentric ). Some exercises start concentric and end eccentric; others opposite. Almost all have isometric in the middle. Consider the exercise and performance to determine phase order.
- Isometric-only: Hold exact position.
- Eccentric-only: Lower from pull-up position, reset, jump back up, repeat.
- Concentric-only: Pull-up to top, drop to bottom, repeat. Depending on exercise adaptation goal, prioritize isometric-only, eccentric, concentric, or combinations.
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