Bench Press

Beginner
Quadriceps, Hamstrings, Glutes Bench or Step
Strength

Benefits

Targets abdominal muscles

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 15 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
73
Average BPM
144
81% of max
Max BPM
177

Heart Rate Reserve: 68% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,910
Calories
371.0g
Carbs
148.0g
Protein
98.5g
Fats

Micronutrients

Sugar: 20.4g
Sodium: 597.9mg
Cholesterol: 247.8mg
Serving: 389.3g

Meal Preparation

Method: Roasted
Prep: 41 min
Cook: 33 min

Calorie Balance Analysis

Calorie Intake
1,910
from food
Calories Burned
1,793
during workout
Net Balance: +117 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,107 calories

Training Recommendations

Workout Frequency: 5 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
57 years
Gender
Female
Weight
64.3 kg
Height
1.56 m
BMI
26.4
Overweight
Body Fat
25.2%
Lean Mass
48.1 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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