Bench Press

Beginner
Core, Obliques Cable Machine or Resistance Band
Strength

Benefits

Targets lower abs

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 22 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
69
Average BPM
128
66% of max
Max BPM
194

Heart Rate Reserve: 47% - Light intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Dinner

Macronutrients per Serving

2,184
Calories
244.8g
Carbs
96.9g
Protein
64.8g
Fats

Micronutrients

Sugar: 45.5g
Sodium: 2,023.7mg
Cholesterol: 290.7mg
Serving: 246.6g

Meal Preparation

Method: Boiled
Prep: 11 min
Cook: 55 min

Calorie Balance Analysis

Calorie Intake
2,184
from food
Calories Burned
1,457
during workout
Net Balance: +727 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,078 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 3.3 liters/day

Sample User Profile

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

Age
49 years
Gender
Male
Weight
79.6 kg
Height
1.72 m
BMI
26.9
Overweight
Body Fat
25.5%
Lean Mass
59.3 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 3.3 liters of water daily.

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