Bench Press

Intermediate
Glutes, Hamstrings, Core Low Bar or TRX
Yoga

Benefits

Improves shoulder mobility 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 5 sets of 23 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
68
Average BPM
137
77% of max
Max BPM
179

Heart Rate Reserve: 62% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Lunch

Macronutrients per Serving

2,287
Calories
280.5g
Carbs
112.1g
Protein
74.9g
Fats

Micronutrients

Sugar: 25.8g
Sodium: 1,725.4mg
Cholesterol: 287.6mg
Serving: 491.0g

Meal Preparation

Method: Grilled
Prep: 15 min
Cook: 83 min

Calorie Balance Analysis

Calorie Intake
2,287
from food
Calories Burned
812
during workout
Net Balance: +1,475 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~839 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 3.7 liters/day

Sample User Profile

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

Age
40 years
Gender
Female
Weight
76.9 kg
Height
1.92 m
BMI
20.9
Normal
Body Fat
24.9%
Lean Mass
57.8 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 3.7 liters of water daily.

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