Bench Press

Advanced
Core, Shoulders, Legs Parallel Bars or Chair
HIIT

Benefits

Improves posture and strengthens upper back

How to Perform

  1. Warm-up

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

  2. Execution

    Perform 4 sets of 16 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
143
82% of max
Max BPM
175

Heart Rate Reserve: 73% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Breakfast

Macronutrients per Serving

2,231
Calories
243.5g
Carbs
97.6g
Protein
65.3g
Fats

Micronutrients

Sugar: 20.6g
Sodium: 386.7mg
Cholesterol: 66.8mg
Serving: 359.0g

Meal Preparation

Method: Roasted
Prep: 40 min
Cook: 112 min

Calorie Balance Analysis

Calorie Intake
2,231
from food
Calories Burned
1,374
during workout
Net Balance: +857 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~750 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 3.7 liters/day

Sample User Profile

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

Age
45 years
Gender
Male
Weight
92.7 kg
Height
1.91 m
BMI
25.4
Overweight
Body Fat
29.1%
Lean Mass
65.7 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 3.7 liters of water daily.

Related Exercises