Bench Press

Advanced
Full Core Dumbbells or Barbell
HIIT

Benefits

Improves posture and back strength

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 3 sets of 10 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
63
Average BPM
134
84% of max
Max BPM
161

Heart Rate Reserve: 73% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

3,152
Calories
288.5g
Carbs
115.7g
Protein
76.8g
Fats

Micronutrients

Sugar: 25.5g
Sodium: 2,351.2mg
Cholesterol: 292.7mg
Serving: 124.9g

Meal Preparation

Method: Grilled
Prep: 23 min
Cook: 104 min

Calorie Balance Analysis

Calorie Intake
3,152
from food
Calories Burned
1,917
during workout
Net Balance: +1,235 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~449 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.9 liters/day

Sample User Profile

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

Age
43 years
Gender
Female
Weight
112.7 kg
Height
1.83 m
BMI
33.7
Obese
Body Fat
34.9%
Lean Mass
73.3 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 2.9 liters of water daily.

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