Bench Press

Intermediate
Back, Hamstrings, Glutes Parallel Bars or Chair
Cardio

Benefits

Builds explosive power

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 18 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
57
Average BPM
153
77% of max
Max BPM
198

Heart Rate Reserve: 68% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,823
Calories
219.1g
Carbs
86.9g
Protein
58.9g
Fats

Micronutrients

Sugar: 28.6g
Sodium: 239.8mg
Cholesterol: 250.4mg
Serving: 175.5g

Meal Preparation

Method: Steamed
Prep: 58 min
Cook: 81 min

Calorie Balance Analysis

Calorie Intake
1,823
from food
Calories Burned
1,862
during workout
Net Balance: -39 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,197 calories

Training Recommendations

Workout Frequency: 5 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
40 years
Gender
Male
Weight
56.7 kg
Height
1.79 m
BMI
17.7
Underweight
Body Fat
17.3%
Lean Mass
46.9 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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