How Many Calories Does Bench Press Burn?

The bench press is a popular exercise that is often used to build upper body strength and muscle mass. However, many people are also interested in the number of calories that this exercise burns. In this article, we will explore the science behind how many calories the bench press burns and how to maximize the calorie-burning potential of this exercise.

First, it’s important to understand how the body burns calories. When we exercise, our body uses energy to perform the movement. This energy comes from the calories we consume in our food. The number of calories that our body burns during exercise is determined by several factors, including our body weight, the intensity of the exercise, and the duration of the exercise.

When it comes to the bench press, the number of calories burned will depend on the weight of the person performing the exercise, the number of reps and sets, and the intensity of the exercise. According to the American Council on Exercise, a person who weighs 150 pounds can burn approximately 130 calories in 30 minutes of moderate-intensity bench pressing. However, a person who weighs 200 pounds can burn approximately 173 calories in the same amount of time.

According to a study published in the Journal of Strength and Conditioning Research, a person who weighs 150 pounds and performs bench press exercises with a weight of 150 pounds for 10 reps can burn approximately 114 calories. This number increases as the weight lifted and the number of reps increases. For example, a person who weighs 150 pounds and performs bench press exercises with a weight of 200 pounds for 10 reps can burn approximately 145 calories.

It’s worth noting that these numbers are approximate and can vary depending on the individual’s body weight and metabolic rate. Additionally, the number of calories burned can also be affected by factors such as rest time between sets, overall workout duration, and the presence of other exercises in the workout routine.

It’s also important to note that calorie burn during exercise is just a small part of the overall calorie burn for a day. There are many other factors that contribute to the overall calorie burn, such as basal metabolic rate, physical activity, and dietary intake.

To maximize the calorie-burning potential of the bench press, it’s important to focus on increasing the intensity of the exercise. This can be done by increasing the weight of the barbell, performing more reps and sets, or incorporating other exercises that target the chest and upper body into your workout routine.

Another way to increase the calorie-burning potential of the bench press is to perform the exercise at a higher intensity. This can be done by performing the exercise at a faster pace or by incorporating plyometric movements into the exercise. Plyometric exercises are exercises that involve explosive movements and are known to increase the heart rate and burn more calories.

In addition to its calorie-burning benefits, the bench press has a number of other benefits for overall fitness and health. It can help to increase muscle mass, improve upper body strength and power, and promote bone health. This is why it’s a key exercise for many weightlifters, bodybuilders, and fitness enthusiasts.

In conclusion, the bench press is an effective exercise for burning calories, and the number of calories burned can vary depending on factors such as weight lifted, number of reps, and individual body weight and metabolic rate. However, calorie burn is just a small part of the overall calorie burn for a day and should be considered in conjunction with overall workout duration, rest time between sets and other exercises in the workout routine. This exercise is also great for overall fitness and health, helping to increase muscle mass, improve upper body strength and power and promote bone health.