Bench Press

Beginner
Biceps, Forearms None or Dumbbells
Cardio

Benefits

Targets biceps and forearms

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 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
55
Average BPM
144
83% of max
Max BPM
174

Heart Rate Reserve: 75% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,129
Calories
222.4g
Carbs
90.4g
Protein
60.2g
Fats

Micronutrients

Sugar: 23.8g
Sodium: 1,926.7mg
Cholesterol: 80.3mg
Serving: 347.5g

Meal Preparation

Method: Fried
Prep: 24 min
Cook: 20 min

Calorie Balance Analysis

Calorie Intake
1,129
from food
Calories Burned
729
during workout
Net Balance: +400 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~596 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.3 liters/day

Sample User Profile

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

Age
24 years
Gender
Female
Weight
41.8 kg
Height
1.74 m
BMI
13.8
Underweight
Body Fat
17.5%
Lean Mass
34.5 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 2.3 liters of water daily.

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