Bench Press

Intermediate
Quadriceps, Hamstrings, Glutes Box or Platform
Strength

Benefits

Strengthens triceps and chest

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 16 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
50
Average BPM
128
77% of max
Max BPM
167

Heart Rate Reserve: 67% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,432
Calories
194.5g
Carbs
77.1g
Protein
51.3g
Fats

Micronutrients

Sugar: 49.8g
Sodium: 757.7mg
Cholesterol: 290.4mg
Serving: 414.2g

Meal Preparation

Method: Boiled
Prep: 19 min
Cook: 26 min

Calorie Balance Analysis

Calorie Intake
1,432
from food
Calories Burned
1,159
during workout
Net Balance: +273 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~766 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
40 years
Gender
Male
Weight
49.5 kg
Height
1.62 m
BMI
18.9
Normal
Body Fat
21.6%
Lean Mass
38.8 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 2.5 liters of water daily.

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