BEST Upper Chest Workout Using Eccentric Training

It's everyone's favorite day of the week - chest day. Today we're really focusing on upper chest, and the way we're tackling that is by focusing on unilateral movements and eccentric training.
Eccentric training includes MANY benefits, some of which include increased anabolic signaling, increased motor unit recruitment and decreased regulation of inhibitory mechanisms.
From a more simplistic training effect standpoint, eccentric training has documented effects on strength, power, and hypertrophy. According to a recent review in The Journal of Functional Morphology & Kinesiology, The benefits of Accentuated Eccentric Loading include:
Hypertrophy - Moderate Potential.
Strength - High Potential.
Power - High Potential.
The purpose of overloaded eccentrics is to apply a greater stimulus during the lowering or “yielding” portion of the exercise. During this phase of the lift, we are generally 20-40% stronger than during the concentric or “overcoming” phase.
This is different than accentuated eccentric training, which maintains the same weight during both the eccentric and concentric phase, but places an emphasis on a slower and more controlled lower during the eccentric phase of the lift.
Both methods elicit a tremendous response, and the research is clear that an emphasis on the eccentric phase of the lift produces greater strength and hypertrophy benefits.
One concept that is often overlooked is improvements in concentric strength potential associated with increasing eccentric strength.
Essentially, the smaller the gap between eccentric strength and concentric strength, the lower and slower the potential for concentric strength gains.
The greater the gap between eccentric and concentric strength, the greater and faster the potential to drive up concentric strength.
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[@Osteoandyogi]

The guy knows his stuff such a great channel...... Great video we are posting daily videos on staying fit and will during this time as well....Stay well..

[@footballlovers3608]

Keep motivating us good content bro👊

[@ryanl1314]

Somebody’s been working w/ Alan lately ... has his handwriting all over this one

[@criscastro7977]

Where can I get your new collection clothing? Love the shorts and hoodie. Is there a link?

[@harrisonlee3250]

Kinda reminded me of Channing Tatum working with Adam Scott from Parks and Rec. Great content. Might require training partner.

[@SteveSmith-yj7xe]

Steve and Jake, a few questions. 1. How often do you do this incline bench eccentric overload? 2. Saw you did three sets on tape but how many do you usually do? 3. Rest time between sets?

[@TheWorldAtYourJeep]

Steve, you fucking rock dude.

[@Andy-zi8eg]

Wow. Got 2 notifications from Steve within an hour! Battle of the sexes, then this? Day made

[@ChadRoBGAINZ]

Upper chest is all its about! Separate a big chest from a HD chest

[@jacobrowell3356]

Controlling 405 on incline and then hitting 315 is just stupid strong jeez

[@skullcrusher105]

hey Mr. Hutton, which program would this be apart of in the fitness culture app?

[@mikaellindblom6167]

Arjun Mehra wondering this myself

[@FitnessCulture]

We actually don’t have it in the app yet. It’s just hard to push this program on everyone because it requires a partner to help a lot. We are building a new app to launch later this year and we will be putting in some super specific goal based programs in for the launch so this type of programming will be included.

[@fittransformation6916]

That hoodie which brand????

[@pobsarducttapeproducts8763]

405 in high school is a record, and it’s not even close

[@nogymrequired7534]

"We're doing facepulls" *Jeff cavalier has entered the chat*

[@thomascalle7465]

I would kill for that sweater.

[@285runt]

Cool. More productive than twerk videos. Thanks for the upload.

[@freedomburgers4126]

Great comment, thanks for sharing

[@kmdn1]

I'm a female and I over reached my arm to the side while fully extended to grab something from a shelf and I instantly tore my pectoralis major 3 months ago. No doctor believes that I could have injured a pec major because I don't fit the typical demographic. I'm a young woman that isn't into lifting weights and apparently a pec major tear is just diagnosable for you guys 😮‍💨 apparently this is practically unheard of in medical history for a female under 40 years old. :(

[@Vichyssoise1000]

Steve, you gotta count slower dude.. :-)