Research
Mixed
Deliberately faster eccentric phases during squats and bench presses enhance concentric performance (peak velocity) at submaximal loads (60% 1RM), but may not benefit those who already use fast eccentrics.
If you are a trained lifter, try using a faster lowering phase (eccentric) during your squats and bench presses at lighter loads (60% 1RM). This can help you move the bar faster during the lifting phase. However, if you already train with fast eccentrics, switching to slow ones won't give you extra benefits.
ModerateQualifiesMEDIUM confidence
our results show that well-trained athletes performing a deliberately faster eccentric phase may enhance squat and bench press performance. However, caution should be used when interpreting these results as athletes who already perform a fast eccentric duration may not benefit from deliberately increasing eccentric velocity.
Why this rating
Small sample size (n=16), resistance-trained males only, and acute laboratory setting.
Source
TheEffects of Eccentric Duration on Squat and Bench Press Concentric Performance
Matthew C. Juber et al. · Medicine & Science in Sports & Exercise · 2019
DOI 10.1249/01.mss.0000560631.22089.11
crossover · n=16
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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