Bench Press

Beginner
Shoulders, Upper Back Wall
Strength

Benefits

Isolates and strengthens triceps

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 18 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
67
Average BPM
130
75% of max
Max BPM
173

Heart Rate Reserve: 59% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Lunch

Macronutrients per Serving

2,035
Calories
181.3g
Carbs
71.3g
Protein
48.1g
Fats

Micronutrients

Sugar: 43.2g
Sodium: 749.5mg
Cholesterol: 128.1mg
Serving: 423.5g

Meal Preparation

Method: Steamed
Prep: 44 min
Cook: 101 min

Calorie Balance Analysis

Calorie Intake
2,035
from food
Calories Burned
862
during workout
Net Balance: +1,173 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~622 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 1.9 liters/day

Sample User Profile

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

Age
40 years
Gender
Male
Weight
72.4 kg
Height
1.60 m
BMI
28.3
Overweight
Body Fat
27.1%
Lean Mass
52.8 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 1.9 liters of water daily.

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