Bench Press

Intermediate
Quadriceps, Hamstrings, Glutes Barbell
Yoga

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 4 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
58
Average BPM
136
73% of max
Max BPM
187

Heart Rate Reserve: 61% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

2,287
Calories
348.7g
Carbs
139.2g
Protein
93.3g
Fats

Micronutrients

Sugar: 15.7g
Sodium: 1,589.1mg
Cholesterol: 82.4mg
Serving: 236.1g

Meal Preparation

Method: Grilled
Prep: 53 min
Cook: 85 min

Calorie Balance Analysis

Calorie Intake
2,287
from food
Calories Burned
706
during workout
Net Balance: +1,581 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~779 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.1 liters/day

Sample User Profile

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

Age
33 years
Gender
Male
Weight
77.7 kg
Height
1.71 m
BMI
26.6
Overweight
Body Fat
28.5%
Lean Mass
55.5 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 2.1 liters of water daily.

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