Bench Press

Advanced
Lower Back, Glutes Dumbbells or Barbell
Strength

Benefits

Builds chest strength

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 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
66
Average BPM
147
81% of max
Max BPM
181

Heart Rate Reserve: 70% - Vigorous intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Snack

Macronutrients per Serving

1,204
Calories
279.9g
Carbs
112.2g
Protein
75.0g
Fats

Micronutrients

Sugar: 45.9g
Sodium: 2,524.7mg
Cholesterol: 20.9mg
Serving: 265.5g

Meal Preparation

Method: Baked
Prep: 20 min
Cook: 56 min

Calorie Balance Analysis

Calorie Intake
1,204
from food
Calories Burned
1,156
during workout
Net Balance: +48 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~757 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 1.5 liters/day

Sample User Profile

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

Age
33 years
Gender
Female
Weight
40.0 kg
Height
1.63 m
BMI
15.1
Underweight
Body Fat
20.2%
Lean Mass
31.9 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 1.5 liters of water daily.

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