Bench Press

Advanced
Biceps, Forearms None or Dumbbell
HIIT

Benefits

Improves back strength 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
72
Average BPM
145
77% of max
Max BPM
187

Heart Rate Reserve: 63% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,397
Calories
298.3g
Carbs
118.2g
Protein
78.3g
Fats

Micronutrients

Sugar: 17.2g
Sodium: 2,041.4mg
Cholesterol: 73.0mg
Serving: 413.6g

Meal Preparation

Method: Grilled
Prep: 30 min
Cook: 39 min

Calorie Balance Analysis

Calorie Intake
1,397
from food
Calories Burned
1,088
during workout
Net Balance: +309 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~592 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
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
20 years
Gender
Female
Weight
46.9 kg
Height
1.68 m
BMI
16.6
Underweight
Body Fat
16.7%
Lean Mass
39.1 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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