Bench Press

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

Benefits

Improves shoulder mobility and posture

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 17 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
73
Average BPM
164
96% of max
Max BPM
171

Heart Rate Reserve: 93% - Maximum intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,784
Calories
288.3g
Carbs
115.8g
Protein
77.2g
Fats

Micronutrients

Sugar: 14.5g
Sodium: 1,311.5mg
Cholesterol: 141.3mg
Serving: 215.0g

Meal Preparation

Method: Raw
Prep: 34 min
Cook: 51 min

Calorie Balance Analysis

Calorie Intake
1,784
from food
Calories Burned
987
during workout
Net Balance: +797 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~702 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.4 liters/day

Sample User Profile

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

Age
50 years
Gender
Male
Weight
67.3 kg
Height
1.77 m
BMI
21.5
Normal
Body Fat
25.5%
Lean Mass
50.2 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 2.4 liters of water daily.

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