Bench Press

Intermediate
Biceps, Forearms Bench or Step
Strength

Benefits

Strengthens lower abs and hip flexors

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 22 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
67
Average BPM
166
103% of max
Max BPM
161

Heart Rate Reserve: 105% - Maximum intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,703
Calories
301.1g
Carbs
121.3g
Protein
80.5g
Fats

Micronutrients

Sugar: 19.4g
Sodium: 1,733.1mg
Cholesterol: 39.6mg
Serving: 419.9g

Meal Preparation

Method: Steamed
Prep: 47 min
Cook: 66 min

Calorie Balance Analysis

Calorie Intake
1,703
from food
Calories Burned
1,186
during workout
Net Balance: +517 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~797 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.8 liters/day

Sample User Profile

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

Age
42 years
Gender
Male
Weight
65.1 kg
Height
1.65 m
BMI
23.9
Normal
Body Fat
22.7%
Lean Mass
50.3 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 2.8 liters of water daily.

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