Bench Press

Intermediate
Core, Lower Back Bench or Step
HIIT

Benefits

Targets abdominal muscles

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 23 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
52
Average BPM
157
82% of max
Max BPM
191

Heart Rate Reserve: 75% - Vigorous intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Dinner

Macronutrients per Serving

1,960
Calories
168.9g
Carbs
67.0g
Protein
44.6g
Fats

Micronutrients

Sugar: 4.0g
Sodium: 1,849.9mg
Cholesterol: 14.7mg
Serving: 107.0g

Meal Preparation

Method: Steamed
Prep: 15 min
Cook: 6 min

Calorie Balance Analysis

Calorie Intake
1,960
from food
Calories Burned
983
during workout
Net Balance: +977 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~586 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.3 liters/day

Sample User Profile

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

Age
34 years
Gender
Female
Weight
66.0 kg
Height
1.69 m
BMI
23.1
Normal
Body Fat
24.5%
Lean Mass
49.8 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 2.3 liters of water daily.

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