Bench Press

Advanced
Core, Lower Back Bench or Chair
HIIT

Benefits

Builds shoulder width

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
54
Average BPM
135
74% of max
Max BPM
183

Heart Rate Reserve: 63% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,654
Calories
200.9g
Carbs
81.1g
Protein
53.9g
Fats

Micronutrients

Sugar: 14.9g
Sodium: 146.8mg
Cholesterol: 193.9mg
Serving: 467.4g

Meal Preparation

Method: Fried
Prep: 54 min
Cook: 120 min

Calorie Balance Analysis

Calorie Intake
1,654
from food
Calories Burned
2,662
during workout
Net Balance: -1,008 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,272 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
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
32 years
Gender
Male
Weight
61.5 kg
Height
1.58 m
BMI
24.6
Normal
Body Fat
24.8%
Lean Mass
46.2 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 2.7 liters of water daily.

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