Bench Press

Beginner
Back, Biceps Wall
Strength

Benefits

Targets upper chest

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 5 sets of 15 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
55
Average BPM
147
75% of max
Max BPM
196

Heart Rate Reserve: 65% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,700
Calories
218.7g
Carbs
87.5g
Protein
58.0g
Fats

Micronutrients

Sugar: 18.1g
Sodium: 243.5mg
Cholesterol: 255.4mg
Serving: 153.7g

Meal Preparation

Method: Boiled
Prep: 58 min
Cook: 13 min

Calorie Balance Analysis

Calorie Intake
1,700
from food
Calories Burned
674
during workout
Net Balance: +1,026 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~465 calories

Training Recommendations

Workout Frequency: 2 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
28 years
Gender
Male
Weight
62.1 kg
Height
1.62 m
BMI
23.7
Normal
Body Fat
27.9%
Lean Mass
44.8 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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