Bench Press

Beginner
Quadriceps, Glutes Cable Machine or Resistance Band
Strength

Benefits

Improves shoulder mobility and posture

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
68
Average BPM
143
76% of max
Max BPM
187

Heart Rate Reserve: 63% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,732
Calories
206.9g
Carbs
83.8g
Protein
56.1g
Fats

Micronutrients

Sugar: 8.8g
Sodium: 932.9mg
Cholesterol: 148.5mg
Serving: 341.8g

Meal Preparation

Method: Steamed
Prep: 37 min
Cook: 112 min

Calorie Balance Analysis

Calorie Intake
1,732
from food
Calories Burned
763
during workout
Net Balance: +969 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~539 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.4 liters/day

Sample User Profile

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

Age
41 years
Gender
Female
Weight
66.1 kg
Height
1.69 m
BMI
23.2
Normal
Body Fat
25.0%
Lean Mass
49.6 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 3.4 liters of water daily.

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