Bench Press

Advanced
Full Body, Core, Shoulders Barbell
Strength

Benefits

Builds unilateral leg 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 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
50
Average BPM
152
81% of max
Max BPM
189

Heart Rate Reserve: 74% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

2,196
Calories
275.9g
Carbs
109.6g
Protein
72.9g
Fats

Micronutrients

Sugar: 3.2g
Sodium: 797.2mg
Cholesterol: 3.8mg
Serving: 130.9g

Meal Preparation

Method: Roasted
Prep: 11 min
Cook: 72 min

Calorie Balance Analysis

Calorie Intake
2,196
from food
Calories Burned
1,166
during workout
Net Balance: +1,030 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~791 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.2 liters/day

Sample User Profile

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

Age
52 years
Gender
Female
Weight
84.4 kg
Height
1.85 m
BMI
24.7
Normal
Body Fat
22.7%
Lean Mass
65.2 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 3.2 liters of water daily.

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