Bench Press

Advanced
Biceps, Forearms Step or Box
HIIT

Benefits

Improves coordination and cardiovascular health

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 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
62
Average BPM
150
82% of max
Max BPM
183

Heart Rate Reserve: 73% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

2,656
Calories
273.3g
Carbs
109.8g
Protein
73.5g
Fats

Micronutrients

Sugar: 45.5g
Sodium: 1,711.3mg
Cholesterol: 55.2mg
Serving: 462.0g

Meal Preparation

Method: Steamed
Prep: 6 min
Cook: 44 min

Calorie Balance Analysis

Calorie Intake
2,656
from food
Calories Burned
692
during workout
Net Balance: +1,964 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~418 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.9 liters/day

Sample User Profile

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

Age
59 years
Gender
Female
Weight
96.5 kg
Height
1.71 m
BMI
33.0
Obese
Body Fat
35.0%
Lean Mass
62.8 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 2.9 liters of water daily.

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