Bench Press

Intermediate
Upper Back, Rear Deltoids Low Bar or TRX
HIIT

Benefits

Builds upper body strength

How to Perform

  1. Warm-up

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

  2. Execution

    Perform 4 sets of 21 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
52
Average BPM
157
86% of max
Max BPM
182

Heart Rate Reserve: 81% - Vigorous intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Snack

Macronutrients per Serving

1,418
Calories
196.6g
Carbs
79.4g
Protein
52.5g
Fats

Micronutrients

Sugar: 13.4g
Sodium: 822.3mg
Cholesterol: 234.4mg
Serving: 290.8g

Meal Preparation

Method: Roasted
Prep: 39 min
Cook: 13 min

Calorie Balance Analysis

Calorie Intake
1,418
from food
Calories Burned
667
during workout
Net Balance: +751 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~388 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.2 liters/day

Sample User Profile

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

Age
31 years
Gender
Male
Weight
48.5 kg
Height
1.62 m
BMI
18.5
Underweight
Body Fat
20.7%
Lean Mass
38.4 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 3.2 liters of water daily.

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