Bench Press

Intermediate
Quadriceps Bench or Chair
Strength

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 4 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
67
Average BPM
168
93% of max
Max BPM
180

Heart Rate Reserve: 89% - Maximum intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Snack

Macronutrients per Serving

1,980
Calories
204.9g
Carbs
81.1g
Protein
54.6g
Fats

Micronutrients

Sugar: 41.9g
Sodium: 1,905.6mg
Cholesterol: 223.5mg
Serving: 417.7g

Meal Preparation

Method: Raw
Prep: 44 min
Cook: 27 min

Calorie Balance Analysis

Calorie Intake
1,980
from food
Calories Burned
1,240
during workout
Net Balance: +740 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~897 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.1 liters/day

Sample User Profile

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

Age
30 years
Gender
Female
Weight
68.4 kg
Height
1.75 m
BMI
22.3
Normal
Body Fat
21.7%
Lean Mass
53.6 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 3.1 liters of water daily.

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