Bench Press

Advanced
Core, Lower Back None or Dumbbell
Strength

Benefits

Targets lower abs

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 3 sets of 10 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
54
Average BPM
161
82% of max
Max BPM
196

Heart Rate Reserve: 76% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Dinner

Macronutrients per Serving

3,357
Calories
217.8g
Carbs
87.2g
Protein
57.9g
Fats

Micronutrients

Sugar: 20.1g
Sodium: 1,592.3mg
Cholesterol: 280.5mg
Serving: 442.6g

Meal Preparation

Method: Grilled
Prep: 49 min
Cook: 86 min

Calorie Balance Analysis

Calorie Intake
3,357
from food
Calories Burned
1,458
during workout
Net Balance: +1,899 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~621 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
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
20 years
Gender
Female
Weight
118.1 kg
Height
1.81 m
BMI
36.1
Obese
Body Fat
35.0%
Lean Mass
76.8 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.

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