Bench Press

Intermediate
Full Body, Core, Shoulders None or Dumbbells
Cardio

Benefits

Builds back strength

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 25 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
162
98% of max
Max BPM
166

Heart Rate Reserve: 96% - Maximum intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Snack

Macronutrients per Serving

2,061
Calories
216.8g
Carbs
86.8g
Protein
58.7g
Fats

Micronutrients

Sugar: 10.5g
Sodium: 2,346.9mg
Cholesterol: 25.5mg
Serving: 439.4g

Meal Preparation

Method: Roasted
Prep: 27 min
Cook: 32 min

Calorie Balance Analysis

Calorie Intake
2,061
from food
Calories Burned
475
during workout
Net Balance: +1,586 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~374 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 1.8 liters/day

Sample User Profile

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

Age
55 years
Gender
Male
Weight
71.1 kg
Height
1.62 m
BMI
27.1
Overweight
Body Fat
30.8%
Lean Mass
49.2 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 1.8 liters of water daily.

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