Bench Press

Intermediate
Upper Chest, Triceps None or Dumbbell
Strength

Benefits

Improves core stability

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
52
Average BPM
149
81% of max
Max BPM
185

Heart Rate Reserve: 73% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

2,140
Calories
184.7g
Carbs
74.4g
Protein
49.5g
Fats

Micronutrients

Sugar: 34.6g
Sodium: 1,872.1mg
Cholesterol: 10.9mg
Serving: 327.6g

Meal Preparation

Method: Boiled
Prep: 16 min
Cook: 18 min

Calorie Balance Analysis

Calorie Intake
2,140
from food
Calories Burned
1,078
during workout
Net Balance: +1,062 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~674 calories

Training Recommendations

Workout Frequency: 4 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
57 years
Gender
Female
Weight
78.1 kg
Height
1.62 m
BMI
29.8
Overweight
Body Fat
28.9%
Lean Mass
55.5 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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