Bench Press

Advanced
Quadriceps, Hamstrings, Glutes Bench, Barbell
Strength

Benefits

Improves balance and leg 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 4 sets of 25 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
52
Average BPM
158
89% of max
Max BPM
178

Heart Rate Reserve: 84% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

2,037
Calories
280.1g
Carbs
112.4g
Protein
74.2g
Fats

Micronutrients

Sugar: 31.0g
Sodium: 83.2mg
Cholesterol: 110.4mg
Serving: 164.1g

Meal Preparation

Method: Raw
Prep: 7 min
Cook: 69 min

Calorie Balance Analysis

Calorie Intake
2,037
from food
Calories Burned
1,469
during workout
Net Balance: +568 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,056 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.4 liters/day

Sample User Profile

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

Age
34 years
Gender
Female
Weight
73.8 kg
Height
1.57 m
BMI
29.9
Overweight
Body Fat
31.2%
Lean Mass
50.7 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 2.4 liters of water daily.

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