Here’s a fact many of us need to know: seemingly small tweaks to your strength training techniques can make a world of difference.
Think about how adjusting your range of motion in a squat can target muscles differently or how slowing down the eccentric phase (lowering the weight) in a bicep curl can increase time under tension. These fine details may seem insignificant, but they’re often where true progress hides.
One area that is often overlooked, but is vital for maximizing strength and muscle gains, is the concentric phase of movement. This is the phase where your muscles contract and shorten as they produce force – for example, the upward portion of a bench press or the lifting part of a deadlift.
Not sure what we mean by “contract and shorten”? Or struggling to piece together how it all fits with muscle growth?
Here’s the simplest guide to the concentric phase and how to make the most of it to achieve your fitness goals.
The concentric phase is when your muscles shorten as they contract to produce force. This is the “lifting” or “pushing” phase of a movement, where you’re working against gravity or resistance to complete the motion.
To understand this better, think of your muscles as complex, flexible machines. Inside them are tiny filaments called actin and myosin. These filaments slide past each other and create tension when your brain signals the muscle to contract. During the concentric phase, this contraction causes the muscle to shorten, which generates the power needed to move a weight or your own body.
The concentric phase is just one part of a full movement. Every exercise has three main phases (1):
For example, in a bicep curl, the concentric phase is when you lift the dumbbell toward your shoulder. The eccentric phase follows as you lower it back down. Similarly, during a squat, the concentric phase occurs as you push through your legs to stand back up after descending into the squat position.
Not all concentric movements are “upward movements”. Concentric movements refer to the phase of a muscle contraction where the muscle shortens as it generates force.
While many exercises involve upward movements during the concentric phase (e.g. lifting a dumbbell in a bicep curl or pushing a barbell upward in a bench press), the direction of the movement is dependent on the exercise and the muscle group being worked.
Here are some concentric exercise examples where the concentric phase involves an upward movement:
In all of these examples, the concentric phase involves moving against gravity in an upward direction, which is why they fit the “upward movement” description.
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Exercises with a concentric phase that involves a downward movement are less common but do exist, particularly in movements where the resistance is pulling upward (such as cables or bands) or when gravity assists the motion. Here are some examples:
In these exercises, the concentric phase involves the muscle shortening as you move the resistance downward, often against the pull of a cable or band. These movements are great examples of how concentric phases aren’t always “upward” and can vary depending on the direction of resistance.
Exercises with a concentric phase that involves a forward movement are typically those where the resistance is pushed or pulled in a horizontal or forward direction. Here are some examples:
In these exercises, the concentric phase involves the muscles shortening to create a forward motion, often working against resistance such as weights, cables, or body weight.
Read more: The Treadmill Sprint Workout Guide for Beginners
Exercises with a concentric phase that involves a backward movement typically involve pulling motions or movements that engage the posterior chain (backside of the body). Here are some examples:
In these exercises, the concentric phase involves the muscles shortening to create a backward motion, often engaging muscles such as the lats, traps, rhomboids, glutes, and hamstrings.
Exercises with a concentric phase that involves rotational movement typically target the core, obliques, and other stabilizing muscles. Here are some examples:
In these exercises, the concentric phase involves the muscles shortening to create rotational movement, often engaging the obliques, transverse abdominis, and other stabilizers. These are great for improving core strength and functional movement patterns.
Training that emphasizes the concentric phase as a technique is often referred to as concentric-focused training or concentric-only training.
In concentric-focused training, the eccentric (lowering) and isometric (holding) phases may be minimized or even eliminated. For example, in concentric-only deadlifts, the weight is lifted from the ground (concentric phase), but rather than lowering it back down, the lifter may drop the weight to avoid the eccentric phase.
Concentric training reduces the likelihood of delayed-onset muscle soreness (DOMS) (2).
DOMS is often associated with the eccentric phase of exercise, where muscles lengthen under tension (3). As concentric-focused training minimizes or eliminates this phase, the muscle strain that is responsible for soreness is reduced. This makes it a practical option for individuals who are returning to training after a break or those who are managing soreness from previous workouts.
The concentric phase is where force generation happens. By isolating this phase, athletes and strength trainees can train their muscles to produce quick bursts of power (4).
For example, concentric-only exercises such as weighted box jumps or concentric deadlifts help target the muscle fibers that are responsible for explosive movement. This is particularly useful in sports that require explosive strength development, such as sprinting, jumping, or throwing.
Concentric-focused training offers a gentler alternative for people who are recovering from injuries. The eccentric phase tends to place higher stress on tendons and connective tissues, which may not be ideal during rehabilitation (5). By focusing on the concentric phase, individuals can reintroduce strength training in a controlled way, which reduces the risk of aggravating injuries. It’s an ideal strategy for enhancing joint stability in resistance training.
As the eccentric phase contributes more to overall fatigue and muscle damage, eliminating it allows for more volume in training (3). This can be helpful when your goal is to develop strength or power while minimizing overall recovery time. It enables individuals to train with high-quality effort without overloading the body’s repair processes.
Concentric-focused exercises can be aligned with the demands of specific athletic movements. For example, in activities like jumping or sprinting, the emphasis is on generating upward or forward force quickly. Training that highlights the concentric phase can mimic these motions and improve performance in related sports.
Concentric-focused training enhances the connection between your nervous system and muscles, known as neuromuscular activation (6). By concentrating on this phase, your brain learns to engage the correct muscle groups more effectively (7). This can lead to better performance in strength-based or functional movements.
Concentric-focused training requires you to prioritize and maximize the force-producing, muscle-shortening part of the movement of an exercise by:
Here’s how to use this strategy for different training goals.
For concentric strength development, concentric-focused training involves explosively performing the upward or lifting motion of a movement. While the load should still be manageable, the focus shifts to maximizing effort during the concentric phase.
For instance:
This method recruits more motor units and targets force production, supporting strength gains.
Power training requires speed and explosiveness during the concentric muscle contraction phase. Exercises such as jump squats, medicine ball slams, or push presses are ideal. The goal here is not just to lift the weight but to do so with maximum force and speed.
For example, during a jump squat, you drive upward as quickly and forcefully as possible, focusing on contraction and power generation. This approach targets fast-twitch muscle fibers, which are essential for explosive movements.
Endurance-focused concentric training uses lower resistance and repeated explosive actions to maintain intensity over time. Movements should be quick and forceful during the concentric phase while allowing for a quicker reset during the eccentric phase.
For example, during a bodyweight push-up, the “push” (concentric) phase should be explosive, while the “lowering” (eccentric) phase should be controlled but not overly slow. This approach builds muscular endurance by targeting slow-twitch muscle fibers and improving their ability to maintain contractions over a prolonged period.
For recovery, the concentric phase can be performed with minimal resistance.
The emphasis remains on controlled but deliberate effort in the concentric phase, paired with a quicker, safer lowering phase to minimize strain.
The idea is to gently activate the muscles without overloading them, promoting blood flow and tissue repair. Wall push-ups or light-resistance band exercises are good concentric exercise examples. These help maintain mobility, rebuild strength, and reduce stiffness, particularly after an injury or grueling workout.
Read more: PR in Fitness: How to Achieve It
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Myth 1: Concentric Training Alone Is Enough for Muscle Growth
This myth stems from the idea that the concentric muscle contraction phase is when force is generated, and therefore, it’s all you need for muscle growth. While concentric actions do play a crucial role in building strength, they aren’t enough alone to maximize muscle development (8).
Muscle growth, or hypertrophy, occurs when muscles are exposed to tension across all phases of motion (9). The eccentric phase in particular creates more micro-tears in muscle fibers, which are the key to triggering repair and growth (10). Isometric holds can also increase time under tension, further contributing to hypertrophy (11).
While concentric training is effective, a balanced program that includes eccentric and isometric work results in more comprehensive muscle development.
Myth 2: Faster Concentric Movements Always Build More Strength
The belief that quicker concentric actions always lead to greater strength is an oversimplification. While speed can improve power and explosive strength by targeting fast-twitch muscle fibers, building pure strength often requires controlled, deliberate movements.
Strength isn’t just about how fast you can lift. It’s also dependent on muscle control, technique, and neural adaptations (12). For example, performing a heavy bench press with controlled speed allows you to focus on motor unit recruitment. This is essential for lifting heavier loads sustainably and safely.
Faster concentric movements are beneficial in certain contexts, such as in powerlifting or sports-specific training. However, they’re not universally better and should be carefully incorporated into a structured program.
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Myth 3: Eccentric Training Is More Important Than Concentric Training
Eccentric training is often praised for its role in hypertrophy and tendon strengthening, which has led to the misconception that it’s more important than the concentric phase. While eccentric actions have unique benefits, the two phases are equally important for overall muscle function and strength (8).
Concentric movements are responsible for overcoming resistance and powering most of the functional movements you perform daily or in sports. For example, standing up from a squat or pushing off during a sprint relies on concentric strength. Neglecting this phase would result in incomplete strength development.
Rather than focusing on concentric vs eccentric training and prioritizing one phase over the other, a balanced approach ensures you benefit from the unique contributions of each phase. Both concentric and eccentric actions are essential components of effective strength training, and their roles complement each other.
Concentric movements involve the shortening of muscles as they generate force, such as lifting a weight during a bicep curl. Eccentric movements occur when muscles lengthen under tension, such as lowering the weight back down in a controlled manner (13). Concentric training helps improve strength by targeting the ability of muscles to overcome resistance. It also contributes to muscle growth, but it’s most effective when combined with eccentric actions, which create more tension and micro-tears for hypertrophy. Yes, concentric training is beginner-friendly. It teaches proper form and builds foundational strength. Beginners should start with lighter resistance and focus on controlled movements to reduce the risk of injury. Concentric-specific exercises can be included 1-2 times per week as part of a balanced program. This frequency allows for adequate recovery while emphasizing explosive strength or specific performance goals. Both approaches can be beneficial, depending on your goals. Training the concentric phase separately emphasizes power and speed, while combining it with eccentric and isometric work ensures comprehensive strength development. No, concentric training cannot replace eccentric training. Both phases serve unique purposes. Eccentric training helps with hypertrophy and tendon health, while concentric training focuses on force production and functional strength (2). The concentric phase can be integrated into your total workout time. For concentric-focused sessions, limit this to 20-30 minutes to avoid fatigue and ensure high-quality explosive efforts throughout your sets.Frequently Asked Questions
Concentric vs eccentric training: What is the difference between these movements?
How does concentric training contribute to strength and muscle growth?
Is concentric training suitable for beginners?
How often should I include concentric-specific exercises in my routine?
Should I train the concentric phase separately or combine it with other phases?
Can concentric training replace eccentric training?
How long should I train the concentric phase per workout?
The concentric phase is a vital component of strength training and is responsible for muscle shortening and force production. It plays a key role in building strength, enhancing power, and supporting functional movements.
However, to achieve well-rounded fitness and muscle development, it’s essential to balance concentric-focused exercises with eccentric and isometric training. Each phase brings unique benefits that collectively improve performance, muscle growth, and injury prevention.
By understanding and intentionally applying these principles, you can optimize your workouts and reach your fitness goals effectively.
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