Bench Press

4 × 6–8, controlled descent, feet planted and driving.

Difficulty 3 of 55.2 METs · Moderate

Equipment

Barbell
Bench

Muscle groups worked

Scapular push
Core

What it buys you

Upper-body pressing strength for supporting your own weight over a long set rather than a short one.

Capacity trained

Strength. Posterior chain and trunk endurance under load. Holds position without fatigue or compensation.

Train it · Two Bodies Test your limiter

Energy

Modelled kilocalories

Modelled energy cost for Bench Press at 10, 20, 30 and 45 minutes for both reference bodies
Reference body	10 min	20 min	30 min	45 min
Male reference · 82 kg	75 kcal	149 kcal	224 kcal	336 kcal
Female reference · 68 kg	62 kcal	124 kcal	186 kcal	278 kcal

Energy figures are modelled from standard activity MET values (Ainsworth Compendium, 2011) and the ACSM equation, not measured on you. They scale linearly with your own body mass, so a body 10% heavier burns about 10% more at the same intensity.

kcal = METs × 3.5 × bodyweight(kg) ÷ 200 × minutes (ACSM)

Load is effort, not pain. If a movement hurts rather than works, stop and see a clinician. Lifting another person is strength training with a person-shaped load — build the pattern unloaded first.

Cross-reference

Positions this workout helps · 32

It serves Prone Base, Elevated / Bridged and Lifted / Carried. Every position in those families is listed below, hardest first.

Honest framing

Training makes a posture available and sustainable. It is capability work, not a treatment for anything, and no single session changes a number. Consistency over eight weeks does.