Bench Press

Beginner
Triceps Wall
HIIT

Benefits

Strengthens lower body

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 15 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
168
99% of max
Max BPM
171

Heart Rate Reserve: 98% - Maximum intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,982
Calories
234.1g
Carbs
94.5g
Protein
62.7g
Fats

Micronutrients

Sugar: 8.0g
Sodium: 1,851.2mg
Cholesterol: 35.4mg
Serving: 452.3g

Meal Preparation

Method: Boiled
Prep: 19 min
Cook: 20 min

Calorie Balance Analysis

Calorie Intake
1,982
from food
Calories Burned
1,427
during workout
Net Balance: +555 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~745 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 1.7 liters/day

Sample User Profile

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

Age
29 years
Gender
Female
Weight
68.0 kg
Height
1.72 m
BMI
23.0
Normal
Body Fat
23.5%
Lean Mass
52.0 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 1.7 liters of water daily.

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