Bench Press

Intermediate
Upper Chest, Triceps Bench, Barbell
Yoga

Benefits

Builds calf muscles

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 15 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
70
Average BPM
153
86% of max
Max BPM
178

Heart Rate Reserve: 77% - Vigorous intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Breakfast

Macronutrients per Serving

2,515
Calories
281.5g
Carbs
113.3g
Protein
76.1g
Fats

Micronutrients

Sugar: 20.5g
Sodium: 225.9mg
Cholesterol: 118.7mg
Serving: 464.2g

Meal Preparation

Method: Steamed
Prep: 30 min
Cook: 37 min

Calorie Balance Analysis

Calorie Intake
2,515
from food
Calories Burned
1,326
during workout
Net Balance: +1,189 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,211 calories

Training Recommendations

Workout Frequency: 5 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
45 years
Gender
Male
Weight
89.6 kg
Height
1.81 m
BMI
27.3
Overweight
Body Fat
26.2%
Lean Mass
66.1 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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