Bench Press

Beginner
Back, Hamstrings, Glutes Parallel Bars or Chair
Yoga

Benefits

Advanced core exercise

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 19 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
61
Average BPM
129
65% of max
Max BPM
199

Heart Rate Reserve: 49% - Light intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,768
Calories
242.6g
Carbs
97.0g
Protein
64.3g
Fats

Micronutrients

Sugar: 24.9g
Sodium: 2,079.8mg
Cholesterol: 252.0mg
Serving: 155.1g

Meal Preparation

Method: Steamed
Prep: 59 min
Cook: 24 min

Calorie Balance Analysis

Calorie Intake
1,768
from food
Calories Burned
468
during workout
Net Balance: +1,300 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~505 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.5 liters/day

Sample User Profile

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

Age
32 years
Gender
Male
Weight
71.4 kg
Height
1.98 m
BMI
18.2
Underweight
Body Fat
21.6%
Lean Mass
56.0 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 2.5 liters of water daily.

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