Bench Press

Beginner
Upper Back, Rear Deltoids Dumbbells or Barbell
HIIT

Benefits

Isolates and strengthens triceps

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 18 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
69
Average BPM
124
65% of max
Max BPM
192

Heart Rate Reserve: 45% - Light intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Dinner

Macronutrients per Serving

1,690
Calories
231.6g
Carbs
93.4g
Protein
62.7g
Fats

Micronutrients

Sugar: 14.7g
Sodium: 155.7mg
Cholesterol: 121.2mg
Serving: 448.9g

Meal Preparation

Method: Raw
Prep: 53 min
Cook: 80 min

Calorie Balance Analysis

Calorie Intake
1,690
from food
Calories Burned
2,844
during workout
Net Balance: -1,154 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,379 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
48 years
Gender
Male
Weight
63.2 kg
Height
1.58 m
BMI
25.3
Overweight
Body Fat
24.1%
Lean Mass
48.0 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 2.7 liters of water daily.

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