Big Bench, Bigger Chest: Mark Bell Workout
Big Bench, Bigger Chest: Mark Bell Workout
Having a
great physique is awesome. But having a great physique that can also
lift big weight makes you king of the world. Mark Bell shows you how to
have it all!
As a powerlifter, my main goal is to lift as much as I can in the
bench, squat, and deadlift. But I don't want to look like a fat sack of
shit. I want to look like I lift and also be able to move a lot of
plates. I came up with a program that would allow me to keep lifting
heavy and help me grow some big-ass, sexy muscles. I call it "Jacked and Tan."
The best way to get strong and look awesome is to get your heavy
work in first, then do that same barbell movement for higher
repetitions, and then finish with accessory movements to build those
mirror muscles the ladies love.
It's a simple protocol that delivers excellent results. I'll show you how it's done.
Ready? Let's get jacked and tan, son!
Jacked-and-Tan Push Workout Look Like You Lift, Episode 1
Watch The Video - 17:59
Warm-up
1
Band Pull Apart
3 sets of 20 reps
2
Face Pull
3 sets of 20 reps
3
Band Dislocate
3 sets of 20 reps
4
Alternate Hammer Curl
3 sets of 20 reps
5
Bench press
Light sets
The Jacked
1
Paused bench press
Work up to 2 sets of 3 heavy reps (about 90%)
Note: Take as much rest as necessary between sets
2
Bench press
4 sets of 10 reps
The Tan
1
Incline Dumbbell Press
3-4 sets of 8-10 reps to fatigue
Note: Use varying levels of incline
2
JM Press
2-3 sets of 8-10 reps
3
Triceps Pushdown
5 sets to failure
Jacked-and-Tan Workout Tips
Before you run over to the nearest bench, read these tips.
They'll help you get the most out of the workout so you can see the best
results.
Warm-up tips
When you bench press, you don't just use your chest to press the
weight, but your shoulders, triceps, and back as well. So, warm up your
entire body. Spend the time preparing your body for the work it's about
to do. You'll accomplish a lot more if your body is ready than if you
slide under a barbell cold.
Heavy sets tips
Increase the weight slowly. If you're feeling good, you may want
to throw on a bunch of plates, but it's better to start light and do
5-10 reps for one set. From there, drop to 3 repetitions and increase
the weight each set. How much you increase will depend on your strength
levels.
"If you're feeling good, you may want to throw on a bunch of
plates, but it's better to start light and do 5-10 reps for one set."
Don't jump up in weight too quickly, but don't spend too much
time on warm-up sets either. When you're trying to see how strong you
are for a particular number of reps, you want to go into those sets
fresh. So, rest as much as you need between sets and don't waste energy
by doing more warm-up sets than you need.
I like to wear a belt when I'm doing bench because it gives my abs something to press against and allows me to keep my back really tight.
High-rep sets
To bench press correctly, bring your elbows slightly in at the
bottom and throw them back upward at the top. As the bar comes up, try
to throw it toward your chin. Keep your upper back as tight as possible,
your chest up, your heels smashed into the ground, and your knees out.
One of the best ways to fix just about any problem you're having
with a lift is to drop the weight about 20-30 percent from your max
lift, and work on getting perfect reps. Think about your form and move
the bar efficiently.
Accessory Work
Accessory lifts are important not only because they help you look
better, but also because they help your primary lifts. So, choose
exercises that will make you better and more efficient at the main
strength movements.
"Accessory lifts are important not only because they help you look better, but also because they help your primary lifts."
Anyone who wants to be strong and well-built is going to have to
put in a lot of work. Accessory movements will help you get in the work
you need. Move through the sets quickly and limit the amount of rest you
take. If you're in a time crunch, try supersets.
A true bodybuilder would do many, many more sets than you're
going to do. But, because you also need to devote a lot of time to your
main strength movements, you won't be able to get in those 18-20 sets
per body part. That's OK—you'll still see the results you want.
