Bench Press

Beginner
Core None or Dumbbells
HIIT

Benefits

Improves back strength and posture

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 30 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
74
Average BPM
156
93% of max
Max BPM
168

Heart Rate Reserve: 87% - Maximum intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Snack

Macronutrients per Serving

1,666
Calories
242.8g
Carbs
96.7g
Protein
64.9g
Fats

Micronutrients

Sugar: 2.0g
Sodium: 412.2mg
Cholesterol: 164.7mg
Serving: 211.3g

Meal Preparation

Method: Grilled
Prep: 57 min
Cook: 112 min

Calorie Balance Analysis

Calorie Intake
1,666
from food
Calories Burned
2,268
during workout
Net Balance: -602 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~938 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
56 years
Gender
Male
Weight
57.9 kg
Height
1.68 m
BMI
20.5
Normal
Body Fat
26.2%
Lean Mass
42.8 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.

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