Bench Press

Beginner
Legs, Core Parallel Bars or Chair
Yoga

Benefits

Improves lower back 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 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
62
Average BPM
153
88% of max
Max BPM
173

Heart Rate Reserve: 82% - Vigorous intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Dinner

Macronutrients per Serving

2,534
Calories
256.3g
Carbs
103.9g
Protein
68.2g
Fats

Micronutrients

Sugar: 6.6g
Sodium: 2,345.7mg
Cholesterol: 48.0mg
Serving: 175.7g

Meal Preparation

Method: Boiled
Prep: 60 min
Cook: 6 min

Calorie Balance Analysis

Calorie Intake
2,534
from food
Calories Burned
764
during workout
Net Balance: +1,770 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~788 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 3.4 liters/day

Sample User Profile

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

Age
50 years
Gender
Male
Weight
91.4 kg
Height
1.71 m
BMI
31.2
Obese
Body Fat
31.9%
Lean Mass
62.2 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 3.4 liters of water daily.

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