Bench Press

Beginner
Biceps, Forearms Step or Box
Strength

Benefits

Improves coordination and cardiovascular health

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 24 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
60
Average BPM
132
67% of max
Max BPM
199

Heart Rate Reserve: 52% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Dinner

Macronutrients per Serving

1,738
Calories
350.2g
Carbs
140.7g
Protein
93.8g
Fats

Micronutrients

Sugar: 38.2g
Sodium: 281.6mg
Cholesterol: 62.3mg
Serving: 389.6g

Meal Preparation

Method: Grilled
Prep: 43 min
Cook: 76 min

Calorie Balance Analysis

Calorie Intake
1,738
from food
Calories Burned
1,351
during workout
Net Balance: +387 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~921 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.0 liters/day

Sample User Profile

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

Age
24 years
Gender
Female
Weight
58.9 kg
Height
1.50 m
BMI
26.2
Overweight
Body Fat
27.8%
Lean Mass
42.5 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 2.0 liters of water daily.

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