Bench Press

Beginner
Back, Biceps Parallel Bars or Chair
HIIT

Benefits

Improves core stability and balance

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 19 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
74
Average BPM
147
75% of max
Max BPM
197

Heart Rate Reserve: 60% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,783
Calories
213.2g
Carbs
86.0g
Protein
56.5g
Fats

Micronutrients

Sugar: 8.8g
Sodium: 954.0mg
Cholesterol: 21.8mg
Serving: 104.6g

Meal Preparation

Method: Grilled
Prep: 6 min
Cook: 67 min

Calorie Balance Analysis

Calorie Intake
1,783
from food
Calories Burned
1,493
during workout
Net Balance: +290 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~825 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.2 liters/day

Sample User Profile

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

Age
28 years
Gender
Female
Weight
72.8 kg
Height
1.67 m
BMI
26.1
Overweight
Body Fat
26.1%
Lean Mass
53.8 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 2.2 liters of water daily.

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