Coaches love AEL for its promise: overload the eccentric to prime a faster, more powerful concentric.
This paper tests that idea on the bench press with realistic training loads.
Eccentric overloading has demonstrated potentiating effects on subsequent concentric performance in previous research, although reported effects are inconsistent.
This study used a clean loading design to test the effects of weight releasers on bench press performance.
If I overload the eccentric in bench (100–110% of 1RM using weight releasers), do my athletes press faster or stronger on the way up at common training loads (40–80% 1RM)?
What Did the Researchers Do?
Study Design
- 18 resistance-trained men, average bench 1RM ≈121 kg, relative strength ≈1.27x BW. Inclusion ≥1.0x BW.
- Randomized, repeated-measures across three sessions: TRAD, AEL100, AEL110.
- Concentric loads at 40, 50, 60, 70, 80% 1RM
- Weight releasers used on rep 1 of each set. 3 reps per load, 3 min rest.
Measures (GymAware)
- Mean/peak power (MP/PP), mean/peak velocity (MV/PV), mean/peak force (MF/PF).
- Eccentric metric: repetition duration.
What Were the Results?
AEL Not Superior
- AEL100 or AEL110 did not produce statistically superior concentric outcomes vs TRAD across loads.
- The load you put on the bar mattered more than whether you used AEL.
Load Effects
- Significant main effects for load on PP, PF, MP, MV, MF, and eccentric duration.
- Shifting from 40% to 60–80% changed outputs more than switching from TRAD to AEL.
FV Patterns
- Velocity pattern ⮕ 40% produced higher MV than 60–80% (faster bar at lighter loads).
- Force pattern ⮕ MF and PF were higher at 60–80% vs 40% (heavier concentric favors force).
What Does This Mean?
Technique and Tolerance
- Supramax eccentrics (110%) may disrupt mechanics in moderately strong lifters (~1.25x BW), limiting carryover to the up-phase.
- Stronger lifters may realize more benefit, as prior studies with ~1.5x BW show.
Program the Load
- Want speed? Use lighter concentric loads.
- Want force? Use heavier concentric loads.
Upper- vs Lower-Body Nuance
- The bench may show less SSC benefit from AEL than lower-body lifts due to tissue mechanics and shorter displacement.
Limitations
- Moderately trained men only; relative strength around 1.25x BW may be below the “AEL responder” threshold.
- Upper-limb lengths and anthropometrics not analyzed; could affect displacement and timing.
Coach’s Takeaway
- Use AEL conservatively on the bench ⮕ unless your athlete is strong and technically stable at high eccentric contractions.
- Select concentric load to match the goal ⮕ 40–50% for bar speed, 60–80% for force.
- If you use AEL ⮕ pair it with lighter concentric loads when chasing velocity, and monitor mechanics closely.
The results of this investigation suggest that loading characteristics may have a greater impact on concentric outputs, while loading strategy was associated with lesser effects.
I hope this helps,
Ramsey
Reference
Michalak MM, Suchomel TJ, Greer BK, Long SA, Taber CB (2025). The effects of maximal and supramaximal accentuated eccentric loading on the barbell bench press. Journal of Strength and Conditioning Research, 39(10):1028–1033.
