Bench Press

Advanced
Quadriceps, Hamstrings, Glutes Parallel Bars or Chair
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 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
74
Average BPM
166
87% of max
Max BPM
192

Heart Rate Reserve: 78% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,697
Calories
250.0g
Carbs
99.7g
Protein
66.2g
Fats

Micronutrients

Sugar: 46.4g
Sodium: 738.3mg
Cholesterol: 228.5mg
Serving: 410.9g

Meal Preparation

Method: Raw
Prep: 18 min
Cook: 33 min

Calorie Balance Analysis

Calorie Intake
1,697
from food
Calories Burned
1,318
during workout
Net Balance: +379 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~890 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.2 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
61.6 kg
Height
1.75 m
BMI
20.1
Normal
Body Fat
22.5%
Lean Mass
47.7 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 2.2 liters of water daily.

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