Bench Press

Beginner
Glutes, Hamstrings, Core Kettlebell
Strength

Benefits

Builds explosive power

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 24 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
161
88% of max
Max BPM
183

Heart Rate Reserve: 81% - Vigorous intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,568
Calories
201.0g
Carbs
80.2g
Protein
53.6g
Fats

Micronutrients

Sugar: 31.1g
Sodium: 1,990.0mg
Cholesterol: 153.0mg
Serving: 462.3g

Meal Preparation

Method: Roasted
Prep: 45 min
Cook: 102 min

Calorie Balance Analysis

Calorie Intake
1,568
from food
Calories Burned
909
during workout
Net Balance: +659 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~647 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 3.1 liters/day

Sample User Profile

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

Age
49 years
Gender
Female
Weight
58.0 kg
Height
1.99 m
BMI
14.7
Underweight
Body Fat
18.8%
Lean Mass
47.1 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 3.1 liters of water daily.

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