Bench Press

Intermediate
Full Body, Core, Shoulders Cable Machine or Resistance Band
Cardio

Benefits

Isolates triceps

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 17 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
129
66% of max
Max BPM
196

Heart Rate Reserve: 49% - Light intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

2,029
Calories
273.7g
Carbs
108.5g
Protein
72.2g
Fats

Micronutrients

Sugar: 39.9g
Sodium: 1,404.5mg
Cholesterol: 123.6mg
Serving: 427.9g

Meal Preparation

Method: Baked
Prep: 14 min
Cook: 46 min

Calorie Balance Analysis

Calorie Intake
2,029
from food
Calories Burned
677
during workout
Net Balance: +1,352 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~518 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.6 liters/day

Sample User Profile

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

Age
45 years
Gender
Male
Weight
66.2 kg
Height
1.68 m
BMI
23.4
Normal
Body Fat
25.7%
Lean Mass
49.1 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 2.6 liters of water daily.

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