Bench Press

Beginner
Glutes, Hamstrings, Core Dumbbells or Barbell
Strength

Benefits

Improves 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 4 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
71
Average BPM
168
86% of max
Max BPM
195

Heart Rate Reserve: 78% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,147
Calories
218.7g
Carbs
87.6g
Protein
59.0g
Fats

Micronutrients

Sugar: 25.2g
Sodium: 795.1mg
Cholesterol: 136.5mg
Serving: 262.3g

Meal Preparation

Method: Baked
Prep: 42 min
Cook: 111 min

Calorie Balance Analysis

Calorie Intake
1,147
from food
Calories Burned
1,457
during workout
Net Balance: -310 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~991 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.6 liters/day

Sample User Profile

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

Age
45 years
Gender
Male
Weight
41.6 kg
Height
1.58 m
BMI
16.7
Underweight
Body Fat
19.9%
Lean Mass
33.3 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 2.6 liters of water daily.

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