Bench Press

Beginner
Glutes, Hamstrings Step or Box
Yoga

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 16 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
52
Average BPM
141
72% of max
Max BPM
195

Heart Rate Reserve: 62% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,655
Calories
201.4g
Carbs
81.2g
Protein
53.7g
Fats

Micronutrients

Sugar: 35.2g
Sodium: 2,120.4mg
Cholesterol: 209.6mg
Serving: 432.7g

Meal Preparation

Method: Grilled
Prep: 10 min
Cook: 20 min

Calorie Balance Analysis

Calorie Intake
1,655
from food
Calories Burned
1,397
during workout
Net Balance: +258 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,306 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
42 years
Gender
Male
Weight
59.2 kg
Height
1.74 m
BMI
19.6
Normal
Body Fat
22.1%
Lean Mass
46.1 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 2.7 liters of water daily.

Related Exercises