Bench Press

Beginner
Chest, Triceps, Shoulders Wall
Yoga

Benefits

Strengthens lower body

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 10 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
165
85% of max
Max BPM
195

Heart Rate Reserve: 78% - Vigorous intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Dinner

Macronutrients per Serving

2,950
Calories
169.5g
Carbs
68.1g
Protein
44.5g
Fats

Micronutrients

Sugar: 33.7g
Sodium: 745.4mg
Cholesterol: 174.9mg
Serving: 266.7g

Meal Preparation

Method: Roasted
Prep: 11 min
Cook: 117 min

Calorie Balance Analysis

Calorie Intake
2,950
from food
Calories Burned
894
during workout
Net Balance: +2,056 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~694 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
57 years
Gender
Male
Weight
113.1 kg
Height
1.61 m
BMI
43.6
Obese
Body Fat
35.0%
Lean Mass
73.5 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 2.7 liters of water daily.

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