Bench Press

Intermediate
Glutes, Hamstrings, Core Bench or Chair
Yoga

Benefits

Targets lower abs

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
52
Average BPM
122
68% of max
Max BPM
179

Heart Rate Reserve: 55% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Lunch

Macronutrients per Serving

2,318
Calories
254.3g
Carbs
101.0g
Protein
67.3g
Fats

Micronutrients

Sugar: 22.4g
Sodium: 887.5mg
Cholesterol: 198.2mg
Serving: 399.2g

Meal Preparation

Method: Fried
Prep: 43 min
Cook: 69 min

Calorie Balance Analysis

Calorie Intake
2,318
from food
Calories Burned
856
during workout
Net Balance: +1,462 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~876 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.4 liters/day

Sample User Profile

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

Age
55 years
Gender
Male
Weight
84.5 kg
Height
1.79 m
BMI
26.4
Overweight
Body Fat
32.0%
Lean Mass
57.5 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 2.4 liters of water daily.

Related Exercises