Bench Press

Beginner
Core, Lower Back Wall
Strength

Benefits

Targets obliques and improves core rotation

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
68
Average BPM
137
76% of max
Max BPM
179

Heart Rate Reserve: 62% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

2,084
Calories
279.8g
Carbs
111.8g
Protein
74.2g
Fats

Micronutrients

Sugar: 25.6g
Sodium: 1,691.2mg
Cholesterol: 287.7mg
Serving: 488.9g

Meal Preparation

Method: Raw
Prep: 15 min
Cook: 84 min

Calorie Balance Analysis

Calorie Intake
2,084
from food
Calories Burned
1,217
during workout
Net Balance: +867 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~839 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 3.7 liters/day

Sample User Profile

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

Age
40 years
Gender
Female
Weight
77.0 kg
Height
1.92 m
BMI
20.9
Normal
Body Fat
21.3%
Lean Mass
60.6 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 3.7 liters of water daily.

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