Bench Press

Intermediate
Core, Lower Back Parallel Bars or Chair
Strength

Benefits

Improves core stability

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 16 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
64
Average BPM
121
63% of max
Max BPM
193

Heart Rate Reserve: 44% - Light intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

2,615
Calories
257.2g
Carbs
103.1g
Protein
68.3g
Fats

Micronutrients

Sugar: 38.1g
Sodium: 1,545.1mg
Cholesterol: 157.4mg
Serving: 128.2g

Meal Preparation

Method: Boiled
Prep: 7 min
Cook: 113 min

Calorie Balance Analysis

Calorie Intake
2,615
from food
Calories Burned
821
during workout
Net Balance: +1,794 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~560 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
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
35 years
Gender
Male
Weight
101.7 kg
Height
1.76 m
BMI
32.8
Obese
Body Fat
32.6%
Lean Mass
68.5 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.

Related Exercises