Bench Press

Intermediate
Upper Back, Rear Deltoids Kettlebell
Strength

Benefits

Improves posture and strengthens upper back

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 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
67
Average BPM
150
79% of max
Max BPM
189

Heart Rate Reserve: 68% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,770
Calories
184.0g
Carbs
74.7g
Protein
49.2g
Fats

Micronutrients

Sugar: 17.5g
Sodium: 806.8mg
Cholesterol: 158.5mg
Serving: 314.8g

Meal Preparation

Method: Steamed
Prep: 23 min
Cook: 12 min

Calorie Balance Analysis

Calorie Intake
1,770
from food
Calories Burned
2,121
during workout
Net Balance: -351 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,291 calories

Training Recommendations

Workout Frequency: 4 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
31 years
Gender
Female
Weight
61.3 kg
Height
1.76 m
BMI
19.8
Normal
Body Fat
23.2%
Lean Mass
47.1 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 2.7 liters of water daily.

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