I’m pretty sure the majority of people would like their arms to look nicer. Stronger. More sculpted. I once complained to my husband about the uhm, ‘mobility’ of my triceps when I waved to someone. I demonstrated my wave. His response? “Well, stop waving like that.” So now I don’t just worry about my triceps. I also wonder if I wave like an idiot.

In support of stronger arms and better waving everywhere, I encourage you to incorporate eccentric arm strengthening. Maybe you like the way your arms look, you’re strong, and you are an exceptional ‘waver’. But, changing up your routine is a great way to keep the health and strength you currently enjoy.

Tricep extension with eccentric focus.
Tricep extension with focus on eccentric motion as indicated by arrow.

Eccentric strengthening is an easy change to make. Simply shift your focus from the shortening contraction of the muscle to the lengthening phase. Classic examples of this are the downward motion during bicep curls or tricep extensions.

I’m not suggesting you give up concentric strengthening. I just want you to add regular eccentric work. Why? You need it for functional activities (from sitting down to quick changes in direction when you’re moving). Research also shows that eccentric training creates a greater force in the muscle and is a valuable tool for building strength and for injury prevention and rehabilitation.

Side raise for middle delts.
Slow lowering from a side raise to work middle deltoids.

In my last fitness post, I covered some ways to perform eccentric strengthening for the legs. It’s the same concept for the arms and upper body – focus on the lengthening phase of the muscles. For most of your exercises, this will be the downward movement. Examples would be the overhead press, chest fly, and upright row with free weights.

Exceptions to the gravity rule with eccentric training are seen particularly with machines like the lat pulldown where the upward motion is your lengthening or eccentric motion.

How Much?

I wouldn’t devote an entire workout to eccentric strengthening. Eccentric training is associated with increased delayed onset muscle soreness, so go easy to start. Choose a few select exercises that target muscles you’d especially like to strengthen and start there.

Chest flies with eccentric focus.
Eccentric chest flies for pectorals and anterior deltoids.

In addition to addressing that tricep/waving issue, eccentric training offers a way to increase performance with moves like eccentric pushups. I like to do these with my class occasionally by working only on the downward motion. By the way, pushups are an excellent overall exercise for triceps as well as pecs and deltoids.

The Eccentric Pushup

Take your pushup all the way down to the floor nice and slow. Skip the up portion of your pushup by pulling your abs in and pushing your hips back towards your heels to come up to the starting position. (This helps you protect the low back.) I particularly like this exercise as it encourages us all to get more depth in our pushups.

Function. Strength. And even appearance. Whatever your motivation, eccentric arm strengthening can give you a boost in achieving your fitness goals.

Stay Fit!