Bench Press

Intermediate
Core, Shoulders, Hips Wall
Yoga

Benefits

Builds lower body power and endurance

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 22 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
129
68% of max
Max BPM
190

Heart Rate Reserve: 52% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

2,929
Calories
212.1g
Carbs
84.6g
Protein
56.2g
Fats

Micronutrients

Sugar: 21.8g
Sodium: 410.5mg
Cholesterol: 49.1mg
Serving: 236.1g

Meal Preparation

Method: Baked
Prep: 7 min
Cook: 106 min

Calorie Balance Analysis

Calorie Intake
2,929
from food
Calories Burned
554
during workout
Net Balance: +2,375 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~628 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.3 liters/day

Sample User Profile

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

Age
45 years
Gender
Female
Weight
113.9 kg
Height
1.71 m
BMI
39.0
Obese
Body Fat
35.0%
Lean Mass
74.1 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 2.3 liters of water daily.

Related Exercises