Bench Press

Intermediate
Chest, Triceps Dumbbells or Barbell
Cardio

Benefits

Improves hip power and cardiovascular fitness

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
58
Average BPM
125
74% of max
Max BPM
169

Heart Rate Reserve: 61% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Snack

Macronutrients per Serving

2,942
Calories
243.5g
Carbs
97.1g
Protein
64.5g
Fats

Micronutrients

Sugar: 32.0g
Sodium: 128.3mg
Cholesterol: 140.7mg
Serving: 191.0g

Meal Preparation

Method: Fried
Prep: 33 min
Cook: 85 min

Calorie Balance Analysis

Calorie Intake
2,942
from food
Calories Burned
1,213
during workout
Net Balance: +1,729 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~981 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.4 liters/day

Sample User Profile

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

Age
32 years
Gender
Male
Weight
113.5 kg
Height
1.99 m
BMI
28.7
Overweight
Body Fat
28.8%
Lean Mass
80.8 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 3.4 liters of water daily.

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