Bench Press

Advanced
Chest, Triceps, Shoulders Box or Platform
Yoga

Benefits

Targets obliques and improves core rotation

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 21 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
68
Average BPM
127
64% of max
Max BPM
199

Heart Rate Reserve: 45% - Light intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

2,979
Calories
208.0g
Carbs
82.9g
Protein
55.0g
Fats

Micronutrients

Sugar: 42.2g
Sodium: 1,027.3mg
Cholesterol: 7.6mg
Serving: 467.5g

Meal Preparation

Method: Steamed
Prep: 21 min
Cook: 53 min

Calorie Balance Analysis

Calorie Intake
2,979
from food
Calories Burned
436
during workout
Net Balance: +2,543 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~464 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.2 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
117.5 kg
Height
1.90 m
BMI
32.6
Obese
Body Fat
35.0%
Lean Mass
76.4 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 3.2 liters of water daily.

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