Bench Press

Intermediate
Upper Chest, Triceps Cable Machine
Cardio

Benefits

Improves core rotation strength

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 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
66
Average BPM
166
88% of max
Max BPM
188

Heart Rate Reserve: 82% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

2,752
Calories
264.6g
Carbs
105.5g
Protein
70.5g
Fats

Micronutrients

Sugar: 24.9g
Sodium: 1,881.7mg
Cholesterol: 215.1mg
Serving: 236.7g

Meal Preparation

Method: Fried
Prep: 19 min
Cook: 51 min

Calorie Balance Analysis

Calorie Intake
2,752
from food
Calories Burned
1,228
during workout
Net Balance: +1,524 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~946 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 3.1 liters/day

Sample User Profile

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

Age
56 years
Gender
Male
Weight
109.6 kg
Height
1.66 m
BMI
39.8
Obese
Body Fat
35.0%
Lean Mass
71.3 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 3.1 liters of water daily.

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