Bench Press

Intermediate
Full Body Bench or Step
Yoga

Benefits

Improves balance and coordination

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 18 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
72
Average BPM
146
84% of max
Max BPM
174

Heart Rate Reserve: 73% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

2,250
Calories
385.8g
Carbs
154.7g
Protein
103.4g
Fats

Micronutrients

Sugar: 37.6g
Sodium: 1,350.3mg
Cholesterol: 146.1mg
Serving: 440.1g

Meal Preparation

Method: Steamed
Prep: 22 min
Cook: 68 min

Calorie Balance Analysis

Calorie Intake
2,250
from food
Calories Burned
534
during workout
Net Balance: +1,716 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~591 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
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
54 years
Gender
Male
Weight
78.7 kg
Height
1.90 m
BMI
21.8
Normal
Body Fat
25.0%
Lean Mass
59.0 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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