When you exercise, your muscles contract in different ways. Understanding these three main types of contractions – isometric, concentric, and eccentric – can help you get more from your workouts.
1. Isometric Contractions: The Hold
What it is: An isometric contraction occurs when your muscle generates force, but its length does not change, and there is no movement at the joint. The joint angle remains constant. Think "static hold."
Think: Holding still or pushing/pulling against an immovable object
Example: A plank, a wall sit or holding a weight in a fixed position.
Why it's good: Builds strength, improves stability and is low-impact.
2. Concentric Contractions: The Lift
What it is: A concentric contraction occurs when your muscle generates force and shortens as it overcomes a resistance. This is the "lifting" or "pushing" phase of most exercises.
Think: The "lifting" phase.
Example: Lifting a dumbbell in a bicep curl, or standing up from a squat.
Why it's good: Builds strength and helps drive muscle growth
3. Eccentric Contractions: The Lower
What it is: An eccentric contraction occurs when your muscle generates force while lengthening under tension. This is often the "lowering" or "resisting" phase of an exercise, where the muscle is braking or controlling a movement.
Think: The "lowering" or "resisting" phase.
Example: Lowering a dumbbell slowly in a bicep curl or controlling your descent into a squat.
Why it's good: Builds strength, contributes significantly to muscle growth, increases elasticity and is good for injury prevention.
In Summary
By including all three types of muscle contractions in your training, you'll build more comprehensive strength, improve performance and reduce your risk of injury.