Bench Press

Intermediate
Upper Chest, Triceps None or Dumbbells
Strength

Benefits

Improves unilateral leg strength and balance

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
66
Average BPM
147
80% of max
Max BPM
183

Heart Rate Reserve: 69% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Lunch

Macronutrients per Serving

1,663
Calories
159.2g
Carbs
63.1g
Protein
42.6g
Fats

Micronutrients

Sugar: 4.4g
Sodium: 1,867.5mg
Cholesterol: 75.7mg
Serving: 148.4g

Meal Preparation

Method: Roasted
Prep: 16 min
Cook: 76 min

Calorie Balance Analysis

Calorie Intake
1,663
from food
Calories Burned
1,208
during workout
Net Balance: +455 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~828 calories

Training Recommendations

Workout Frequency: 2 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
39 years
Gender
Female
Weight
63.6 kg
Height
1.56 m
BMI
26.2
Overweight
Body Fat
28.7%
Lean Mass
45.4 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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