Bench Press

Advanced
Full Body, Core, Shoulders Parallel Bars or Chair
Strength

Benefits

Builds lower body power and endurance

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 15 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
136
72% of max
Max BPM
188

Heart Rate Reserve: 57% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Breakfast

Macronutrients per Serving

1,983
Calories
201.3g
Carbs
81.5g
Protein
53.6g
Fats

Micronutrients

Sugar: 31.7g
Sodium: 199.5mg
Cholesterol: -0.8mg
Serving: 263.5g

Meal Preparation

Method: Roasted
Prep: 60 min
Cook: 62 min

Calorie Balance Analysis

Calorie Intake
1,983
from food
Calories Burned
524
during workout
Net Balance: +1,459 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~384 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 3.2 liters/day

Sample User Profile

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

Age
42 years
Gender
Male
Weight
73.2 kg
Height
1.63 m
BMI
27.6
Overweight
Body Fat
28.7%
Lean Mass
52.2 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 3.2 liters of water daily.

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