Bench Press

Beginner
Upper Back, Rear Deltoids Kettlebell
Cardio

Benefits

Improves balance and coordination

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 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
50
Average BPM
155
81% of max
Max BPM
191

Heart Rate Reserve: 75% - Vigorous intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

2,616
Calories
203.2g
Carbs
81.2g
Protein
54.0g
Fats

Micronutrients

Sugar: 9.8g
Sodium: 115.7mg
Cholesterol: 5.2mg
Serving: 311.2g

Meal Preparation

Method: Raw
Prep: 27 min
Cook: 104 min

Calorie Balance Analysis

Calorie Intake
2,616
from food
Calories Burned
1,054
during workout
Net Balance: +1,562 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~770 calories

Training Recommendations

Workout Frequency: 4 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
39 years
Gender
Female
Weight
93.9 kg
Height
1.70 m
BMI
32.5
Obese
Body Fat
34.5%
Lean Mass
61.5 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.

Related Exercises