Bench Press

Beginner
Back, Biceps Low Bar or TRX
Cardio

Benefits

Strengthens triceps and chest

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
69% of max
Max BPM
178

Heart Rate Reserve: 56% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Breakfast

Macronutrients per Serving

2,264
Calories
252.8g
Carbs
101.4g
Protein
67.8g
Fats

Micronutrients

Sugar: 22.7g
Sodium: 879.0mg
Cholesterol: 200.0mg
Serving: 399.0g

Meal Preparation

Method: Baked
Prep: 43 min
Cook: 70 min

Calorie Balance Analysis

Calorie Intake
2,264
from food
Calories Burned
1,145
during workout
Net Balance: +1,119 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~877 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
Female
Weight
84.7 kg
Height
1.79 m
BMI
26.4
Overweight
Body Fat
26.6%
Lean Mass
62.1 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.

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