Bench Press

Beginner
Back, Biceps Parallel Bars or Chair
Yoga

Benefits

Strengthens 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 17 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
58
Average BPM
144
89% of max
Max BPM
161

Heart Rate Reserve: 83% - Vigorous intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Lunch

Macronutrients per Serving

2,317
Calories
259.2g
Carbs
102.9g
Protein
68.5g
Fats

Micronutrients

Sugar: 10.0g
Sodium: 1,354.4mg
Cholesterol: 173.6mg
Serving: 271.2g

Meal Preparation

Method: Raw
Prep: 42 min
Cook: 120 min

Calorie Balance Analysis

Calorie Intake
2,317
from food
Calories Burned
1,327
during workout
Net Balance: +990 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,213 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
Water Intake: 3.5 liters/day

Sample User Profile

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

Age
50 years
Gender
Female
Weight
86.2 kg
Height
1.63 m
BMI
32.4
Obese
Body Fat
28.0%
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 3.5 liters of water daily.

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