Bench Press

Beginner
Obliques, Core Bench or Step
Strength

Benefits

Targets lower chest

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 20 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
73
Average BPM
166
90% of max
Max BPM
186

Heart Rate Reserve: 83% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,434
Calories
200.1g
Carbs
80.1g
Protein
53.7g
Fats

Micronutrients

Sugar: 36.6g
Sodium: 961.9mg
Cholesterol: 252.9mg
Serving: 250.0g

Meal Preparation

Method: Grilled
Prep: 38 min
Cook: 7 min

Calorie Balance Analysis

Calorie Intake
1,434
from food
Calories Burned
1,069
during workout
Net Balance: +365 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~766 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 1.9 liters/day

Sample User Profile

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

Age
54 years
Gender
Female
Weight
58.6 kg
Height
1.59 m
BMI
23.2
Normal
Body Fat
26.1%
Lean Mass
43.3 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 1.9 liters of water daily.

Related Exercises