Eccentric Only Push Up

Key Takeaways

Welcome aboard! Are you passionate about fitness and keen to focus on Eccentric Only Push Ups, but not sure where to begin? Well, you are on the right page! This detailed, approachable guide will expose you to the nitty-gritty, deliver comprehensive instructions for beginners, reveal the targeted body parts of this exercise, and throw in bonus tips for good measure. So, roll your sleeves up and let’s get started!

Understanding Eccentric Only Push Up

Eccentric Only Push Up is a unique exercise that deserves your attention. This method, in contrast to regular push-ups, focuses on the downward motion rather than the upward push. It’s a paradigm shift with rewarding results.

The Beginners’ Approach

Kudos for taking the first step to your fitness journey. Follow these steps to kickstart your Eccentric Only Push Up routine:

1. Place your hands on the ground at shoulder-width apart.
2. Keep your body straight, and feet shoulder-width apart.
3. Lower your body towards the ground, slow and controlled.

It’s all right if you can’t do it perfectly in your initial attempts. Consistency matters!

Targeting Parts of the Body

Excelling in Eccentric Only Push Ups primarily enhances strength in your chest, arms, and core muscles. It’s the golden ticket to toning your upper body effectively.

Potent Tips

Remember, every great accomplishment starts with deciding to try. Here are some tips to perfect your Eccentric Only Push Up regime:

1. Maintain the right posture.
2. Start slowly and don’t rush.
3. Gradually increase your repetitions.

Eccentric Versus Regular Push Ups

Eccentric Push Ups are relatively more challenging than the regular variant as they mainly target muscle strengthening.

Frequently Asked Questions

Q1: Are Eccentric Only Push Ups suitable for beginners?

Yes, beginners can definitely practice this form of exercise.

Q2: Which muscles do Eccentric Only Push Ups target?

The primary muscles targeted are your chest, arms, and core.

Q3: Are Eccentric Push Ups more effective than regular push-ups?

Yes, Eccentric Push Ups are generally more effective in muscle building.

Q4: How do I perform Eccentric Only Push Ups correctly?

To perform Eccentric Only Push Ups, start in a quadruped position with your hands under your shoulders and toes tucked. Extend your legs to assume a push-up position, then slowly lower your body towards the floor by retracting your shoulder blades and unlocking your elbows. Descend until your upper arms are parallel to the ground or your chest touches the floor. Allow your knees to touch the floor and return to the starting position.

Q5: Can I modify Eccentric Only Push Ups if I find them too challenging?

Absolutely, you can modify the exercise by performing it on your knees or using an elevated surface, such as a bench or wall, to reduce the difficulty.

Q6: How many repetitions of Eccentric Only Push Ups should I aim for?

For beginners, starting with 8-10 repetitions is a good goal. Gradually increase the repetitions as you become more comfortable with the exercise.

Q7: Can I incorporate Eccentric Only Push Ups into my existing workout routine?

Yes, you can integrate Eccentric Only Push Ups into your routine as a bodyweight strength exercise. Be sure to balance it with other exercises targeting different muscle groups.

Q8: Are there any precautions I should take while performing Eccentric Only Push Ups?

Always ensure proper form and alignment to prevent strain or injury. If you have any pre-existing shoulder or wrist issues, consult a fitness professional or medical expert before attempting this exercise.

Q9: Can I use Eccentric Only Push Ups as part of a warm-up routine?

While Eccentric Only Push Ups are more intense, they can be included in a warm-up routine at a slower pace to activate and engage the upper body muscles.

Q10: What is the difference between Eccentric Only Push Ups and regular push-ups?

The key difference lies in the focus on the downward phase (eccentric phase) of the movement in Eccentric Only Push Ups, which emphasizes muscle control and strength during the lowering portion of the push-up.

Q11: Can Eccentric Only Push Ups help with increasing muscle definition?

Yes, Eccentric Only Push Ups can contribute to muscle definition in the chest, arms, and core, especially when combined with a balanced diet and regular exercise routine.

Q12: Can I incorporate Eccentric Only Push Ups into a circuit training workout?

Certainly, Eccentric Only Push Ups can be included in a circuit training routine to add variety and challenge to your overall workout session.