Bench Press

Beginner
Shoulders, Triceps Barbell
HIIT

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 5 sets of 17 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
62
Average BPM
166
97% of max
Max BPM
172

Heart Rate Reserve: 95% - Maximum intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,864
Calories
257.6g
Carbs
102.9g
Protein
68.6g
Fats

Micronutrients

Sugar: 23.0g
Sodium: 1,531.3mg
Cholesterol: 139.3mg
Serving: 451.1g

Meal Preparation

Method: Roasted
Prep: 38 min
Cook: 48 min

Calorie Balance Analysis

Calorie Intake
1,864
from food
Calories Burned
1,374
during workout
Net Balance: +490 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~745 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.4 liters/day

Sample User Profile

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

Age
20 years
Gender
Male
Weight
74.5 kg
Height
1.58 m
BMI
29.8
Overweight
Body Fat
30.5%
Lean Mass
51.8 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 2.4 liters of water daily.

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