Bench Press

Intermediate
Obliques, Core Parallel Bars or Chair
Yoga

Benefits

Full body workout

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 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
54
Average BPM
142
75% of max
Max BPM
190

Heart Rate Reserve: 65% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

2,063
Calories
178.7g
Carbs
71.4g
Protein
48.0g
Fats

Micronutrients

Sugar: 16.2g
Sodium: 146.3mg
Cholesterol: 289.8mg
Serving: 336.8g

Meal Preparation

Method: Raw
Prep: 43 min
Cook: 106 min

Calorie Balance Analysis

Calorie Intake
2,063
from food
Calories Burned
489
during workout
Net Balance: +1,574 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~505 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.6 liters/day

Sample User Profile

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

Age
52 years
Gender
Male
Weight
79.4 kg
Height
1.51 m
BMI
34.8
Obese
Body Fat
35.0%
Lean Mass
51.6 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 2.6 liters of water daily.

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