Bench Press

Beginner
Core, Shoulders, Hips None or Dumbbells
HIIT

Benefits

Strengthens lower abs and hip flexors

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 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
63
Average BPM
121
70% of max
Max BPM
172

Heart Rate Reserve: 53% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Breakfast

Macronutrients per Serving

1,943
Calories
211.6g
Carbs
85.3g
Protein
57.0g
Fats

Micronutrients

Sugar: 18.8g
Sodium: 1,931.4mg
Cholesterol: 121.3mg
Serving: 267.2g

Meal Preparation

Method: Steamed
Prep: 47 min
Cook: 39 min

Calorie Balance Analysis

Calorie Intake
1,943
from food
Calories Burned
1,783
during workout
Net Balance: +160 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~940 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 3.6 liters/day

Sample User Profile

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

Age
48 years
Gender
Male
Weight
73.3 kg
Height
1.61 m
BMI
28.3
Overweight
Body Fat
29.3%
Lean Mass
51.8 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 3.6 liters of water daily.

Related Exercises