Bench Press

Intermediate
Upper Chest, Triceps Parallel Bars or Chair
Strength

Benefits

Improves shoulder mobility and posture

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 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
62
Average BPM
129
66% of max
Max BPM
195

Heart Rate Reserve: 50% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,909
Calories
252.7g
Carbs
100.5g
Protein
67.1g
Fats

Micronutrients

Sugar: 14.7g
Sodium: 1,790.8mg
Cholesterol: 60.5mg
Serving: 262.9g

Meal Preparation

Method: Baked
Prep: 49 min
Cook: 112 min

Calorie Balance Analysis

Calorie Intake
1,909
from food
Calories Burned
1,226
during workout
Net Balance: +683 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~856 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.1 liters/day

Sample User Profile

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

Age
54 years
Gender
Female
Weight
67.6 kg
Height
1.74 m
BMI
22.3
Normal
Body Fat
25.0%
Lean Mass
50.6 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 2.1 liters of water daily.

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