Bench Press

Beginner
Rear Deltoids, Upper Back Cable Machine
Cardio

Benefits

Improves hip power and cardiovascular fitness

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 5 sets of 17 repetitions. Rest 60-90 seconds between sets.

  3. Cool-down

    Finish with stretching exercises to improve flexibility and reduce muscle soreness.

Heart Rate Training Zones

Resting BPM
74
Average BPM
139
70% of max
Max BPM
198

Heart Rate Reserve: 52% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Breakfast

Macronutrients per Serving

1,573
Calories
353.0g
Carbs
142.3g
Protein
94.2g
Fats

Micronutrients

Sugar: 11.2g
Sodium: 1,800.1mg
Cholesterol: 188.3mg
Serving: 357.1g

Meal Preparation

Method: Roasted
Prep: 56 min
Cook: 111 min

Calorie Balance Analysis

Calorie Intake
1,573
from food
Calories Burned
1,372
during workout
Net Balance: +201 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,051 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.5 liters/day

Sample User Profile

This exercise data is based on a sample user profile. Results may vary based on individual factors.

Age
40 years
Gender
Male
Weight
57.7 kg
Height
1.98 m
BMI
14.7
Underweight
Body Fat
20.7%
Lean Mass
45.8 kg

Tips & Considerations

  • Maintain proper form throughout the exercise to maximize benefits and prevent injury.
  • Start with lighter weights if you're a beginner and gradually increase as you get stronger.
  • Breathe steadily - exhale during exertion, inhale during relaxation.
  • Stop immediately if you feel pain (not to be confused with muscle burn).
  • Stay hydrated - drink at least 2.5 liters of water daily.

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