Bench Press

Intermediate
Upper Chest, Triceps Kettlebell
Yoga

Benefits

Improves flexibility

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 22 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
68
Average BPM
149
89% of max
Max BPM
168

Heart Rate Reserve: 81% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

2,358
Calories
212.6g
Carbs
84.9g
Protein
56.9g
Fats

Micronutrients

Sugar: 0.7g
Sodium: 2,170.7mg
Cholesterol: 262.0mg
Serving: 197.8g

Meal Preparation

Method: Fried
Prep: 60 min
Cook: 36 min

Calorie Balance Analysis

Calorie Intake
2,358
from food
Calories Burned
1,340
during workout
Net Balance: +1,018 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,221 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
Water Intake: 3.5 liters/day

Sample User Profile

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

Age
38 years
Gender
Female
Weight
86.2 kg
Height
1.80 m
BMI
26.6
Overweight
Body Fat
27.9%
Lean Mass
62.2 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 3.5 liters of water daily.

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