Bench Press

Intermediate
Lower Abs, Hip Flexors Step or Box
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 19 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
56
Average BPM
121
71% of max
Max BPM
171

Heart Rate Reserve: 56% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Breakfast

Macronutrients per Serving

1,916
Calories
200.7g
Carbs
79.8g
Protein
53.9g
Fats

Micronutrients

Sugar: 44.7g
Sodium: 1,924.9mg
Cholesterol: 187.2mg
Serving: 473.2g

Meal Preparation

Method: Steamed
Prep: 56 min
Cook: 50 min

Calorie Balance Analysis

Calorie Intake
1,916
from food
Calories Burned
1,579
during workout
Net Balance: +337 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,030 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.9 liters/day

Sample User Profile

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

Age
52 years
Gender
Female
Weight
72.3 kg
Height
1.94 m
BMI
19.2
Normal
Body Fat
19.7%
Lean Mass
58.1 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 2.9 liters of water daily.

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