Bench Press

Intermediate
Upper Chest, Triceps Bench or Chair
HIIT

Benefits

Improves cardiovascular fitness

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 21 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
71
Average BPM
158
92% of max
Max BPM
173

Heart Rate Reserve: 86% - Maximum intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Lunch

Macronutrients per Serving

3,534
Calories
170.3g
Carbs
68.6g
Protein
45.8g
Fats

Micronutrients

Sugar: 22.3g
Sodium: 373.6mg
Cholesterol: 110.5mg
Serving: 379.3g

Meal Preparation

Method: Fried
Prep: 42 min
Cook: 87 min

Calorie Balance Analysis

Calorie Intake
3,534
from food
Calories Burned
1,388
during workout
Net Balance: +2,146 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~763 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 3.3 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
Male
Weight
129.0 kg
Height
1.85 m
BMI
37.7
Obese
Body Fat
35.0%
Lean Mass
83.9 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 3.3 liters of water daily.

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