Bench Press

Advanced
Upper Chest, Triceps Parallel Bars or Chair
Cardio

Benefits

Strengthens shoulders

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 4 sets of 23 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
68
Average BPM
165
101% of max
Max BPM
164

Heart Rate Reserve: 102% - Maximum intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Snack

Macronutrients per Serving

1,829
Calories
214.7g
Carbs
85.0g
Protein
56.4g
Fats

Micronutrients

Sugar: 28.7g
Sodium: 1,371.8mg
Cholesterol: 204.1mg
Serving: 381.4g

Meal Preparation

Method: Grilled
Prep: 58 min
Cook: 8 min

Calorie Balance Analysis

Calorie Intake
1,829
from food
Calories Burned
1,903
during workout
Net Balance: -74 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,330 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
52 years
Gender
Female
Weight
64.6 kg
Height
1.51 m
BMI
28.3
Overweight
Body Fat
29.1%
Lean Mass
45.8 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 2.7 liters of water daily.

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