Bench Press

Advanced
Lower Chest, Triceps Kettlebell
Yoga

Benefits

Enhances full-body coordination and stability

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
63
Average BPM
142
81% of max
Max BPM
176

Heart Rate Reserve: 70% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Lunch

Macronutrients per Serving

1,969
Calories
333.7g
Carbs
133.0g
Protein
88.7g
Fats

Micronutrients

Sugar: 16.8g
Sodium: 1,524.3mg
Cholesterol: 18.0mg
Serving: 207.5g

Meal Preparation

Method: Grilled
Prep: 9 min
Cook: 89 min

Calorie Balance Analysis

Calorie Intake
1,969
from food
Calories Burned
766
during workout
Net Balance: +1,203 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~843 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 3.3 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
73.3 kg
Height
1.88 m
BMI
20.7
Normal
Body Fat
25.0%
Lean Mass
54.9 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 3.3 liters of water daily.

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