Bench Press

Intermediate
Full Body, Core, Shoulders Parallel Bars or Chair
HIIT

Benefits

Improves back strength and posture

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
67
Average BPM
152
82% of max
Max BPM
186

Heart Rate Reserve: 72% - Vigorous intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

3,404
Calories
191.4g
Carbs
76.2g
Protein
51.1g
Fats

Micronutrients

Sugar: 43.4g
Sodium: 1,039.4mg
Cholesterol: 264.4mg
Serving: 100.5g

Meal Preparation

Method: Baked
Prep: 13 min
Cook: 116 min

Calorie Balance Analysis

Calorie Intake
3,404
from food
Calories Burned
1,795
during workout
Net Balance: +1,609 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~947 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
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
29 years
Gender
Male
Weight
125.5 kg
Height
2.01 m
BMI
31.1
Obese
Body Fat
32.2%
Lean Mass
85.1 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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