Bench Press

Advanced
Chest, Triceps Bench or Sturdy Surface
Strength

Benefits

Improves shoulder health 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 4 sets of 25 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
66
Average BPM
150
86% of max
Max BPM
174

Heart Rate Reserve: 78% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

2,621
Calories
258.9g
Carbs
104.3g
Protein
68.6g
Fats

Micronutrients

Sugar: 41.2g
Sodium: 2,431.9mg
Cholesterol: 235.4mg
Serving: 461.3g

Meal Preparation

Method: Roasted
Prep: 55 min
Cook: 16 min

Calorie Balance Analysis

Calorie Intake
2,621
from food
Calories Burned
1,319
during workout
Net Balance: +1,302 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~940 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.2 liters/day

Sample User Profile

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

Age
43 years
Gender
Female
Weight
108.2 kg
Height
1.73 m
BMI
36.2
Obese
Body Fat
33.3%
Lean Mass
72.2 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 2.2 liters of water daily.

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