Bench Press

Advanced
Glutes, Hamstrings, Core Dumbbells or Barbell
Strength

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 4 sets of 15 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
66
Average BPM
142
78% of max
Max BPM
182

Heart Rate Reserve: 66% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,427
Calories
256.5g
Carbs
103.0g
Protein
68.0g
Fats

Micronutrients

Sugar: 22.9g
Sodium: 1,566.2mg
Cholesterol: 267.6mg
Serving: 240.9g

Meal Preparation

Method: Steamed
Prep: 23 min
Cook: 97 min

Calorie Balance Analysis

Calorie Intake
1,427
from food
Calories Burned
1,416
during workout
Net Balance: +11 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~970 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.4 liters/day

Sample User Profile

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

Age
51 years
Gender
Male
Weight
56.1 kg
Height
1.50 m
BMI
24.9
Normal
Body Fat
28.1%
Lean Mass
40.4 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 2.4 liters of water daily.

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