Bench Press

Advanced
Core Resistance Band
HIIT

Benefits

Builds upper body 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 20 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
53
Average BPM
134
77% of max
Max BPM
173

Heart Rate Reserve: 67% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Lunch

Macronutrients per Serving

1,188
Calories
334.8g
Carbs
133.4g
Protein
89.0g
Fats

Micronutrients

Sugar: 7.0g
Sodium: 948.3mg
Cholesterol: 76.4mg
Serving: 475.1g

Meal Preparation

Method: Fried
Prep: 56 min
Cook: 87 min

Calorie Balance Analysis

Calorie Intake
1,188
from food
Calories Burned
882
during workout
Net Balance: +306 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~491 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 1.9 liters/day

Sample User Profile

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

Age
43 years
Gender
Female
Weight
42.9 kg
Height
1.66 m
BMI
15.6
Underweight
Body Fat
19.9%
Lean Mass
34.4 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 1.9 liters of water daily.

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