Bench Press

Beginner
Lower Abs Bench or Step
Yoga

Benefits

Builds back 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
51
Average BPM
156
95% of max
Max BPM
165

Heart Rate Reserve: 92% - Maximum intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,335
Calories
220.7g
Carbs
87.8g
Protein
58.6g
Fats

Micronutrients

Sugar: 24.1g
Sodium: 1,421.2mg
Cholesterol: 251.4mg
Serving: 400.1g

Meal Preparation

Method: Fried
Prep: 56 min
Cook: 58 min

Calorie Balance Analysis

Calorie Intake
1,335
from food
Calories Burned
450
during workout
Net Balance: +885 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~457 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 3.3 liters/day

Sample User Profile

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

Age
56 years
Gender
Male
Weight
48.7 kg
Height
1.87 m
BMI
13.9
Underweight
Body Fat
18.0%
Lean Mass
40.0 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 3.3 liters of water daily.

Related Exercises