Bench Press

Advanced
Core, Shoulders, Legs Parallel Bars or Chair
Cardio

Benefits

Isolates triceps

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 23 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
121
63% of max
Max BPM
192

Heart Rate Reserve: 44% - Light intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,893
Calories
268.3g
Carbs
106.3g
Protein
71.2g
Fats

Micronutrients

Sugar: 32.6g
Sodium: 1,474.4mg
Cholesterol: 106.9mg
Serving: 259.9g

Meal Preparation

Method: Boiled
Prep: 28 min
Cook: 56 min

Calorie Balance Analysis

Calorie Intake
1,893
from food
Calories Burned
1,133
during workout
Net Balance: +760 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~844 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 1.9 liters/day

Sample User Profile

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

Age
59 years
Gender
Male
Weight
71.1 kg
Height
1.68 m
BMI
25.2
Overweight
Body Fat
27.9%
Lean Mass
51.2 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 1.9 liters of water daily.

Related Exercises