How Many Calories Do You Burn Doing Bench Press

How Many Calories Do You Burn Doing Bench Press?

If you’re looking to shed some extra pounds, you may be wondering how many calories you can burn by doing different exercises. One popular exercise that many people incorporate into their workout routine is the bench press. But just how many calories do you burn doing bench press?

The number of calories burned during bench press depends on various factors, including your body weight, the intensity of your workout, and the duration of your exercise session. On average, a 155-pound person can burn around 180-250 calories in a 30-minute bench press session.

It’s important to note that the bench press primarily targets the muscles in your chest, shoulders, and triceps. While it does engage other muscles as well, such as the core and legs for stability, the primary goal of this exercise is to build upper body strength rather than burn calories.

Factors Affecting Calorie Burn:

1. Body Weight: The more you weigh, the more calories you burn during any physical activity. This is because it requires more energy to move a heavier body.

2. Intensity: The intensity of your bench press workout plays a significant role in calorie burn. If you’re lifting heavier weights with shorter rest periods, your body will burn more calories compared to lifting lighter weights with longer rest periods.

See also  How I Lost 20 Pounds

3. Duration: The longer you perform the bench press, the more calories you’ll burn. However, it’s important to maintain proper form and avoid overexertion to prevent injuries.


Q: Can bench press alone help me lose weight?

A: While the bench press is a great exercise for building strength and toning muscles, it’s not the most effective exercise for weight loss. To lose weight, you need to create a calorie deficit by combining a healthy diet with a well-rounded exercise routine that includes cardiovascular activities like running, swimming, or cycling.

Q: Should I do high reps or low reps for maximum calorie burn?

A: The number of reps you do during bench press doesn’t significantly impact calorie burn. Your primary focus should be on gradually increasing the weights you lift, as this will help build muscle and boost your metabolic rate. However, combining high-rep sets with heavier weights can help improve muscular endurance and overall strength.

Q: How often should I incorporate bench press into my workout routine?

A: The frequency of bench press sessions depends on your overall fitness goals and your body’s ability to recover. It’s generally recommended to allow 48 hours of rest between each bench press workout to give your muscles enough time to repair and grow.

See also  How Fast Can Black Bears Swim

Q: Are there any risks associated with bench press?

A: Bench press, like any exercise, carries some risks if not performed correctly. It’s crucial to maintain proper form, use a spotter for heavier weights, and start with lighter weights if you’re a beginner. Additionally, if you have any underlying health conditions or injuries, it’s best to consult a fitness professional before incorporating bench press into your routine.

In conclusion, while bench press may not be the most calorie-burning exercise, it is an excellent way to build upper body strength. To maximize weight loss, combine bench press with other exercises and maintain a balanced diet. Remember, it’s essential to prioritize safety and proper technique to prevent any injuries while performing bench press.


  • Laura @

    Laura, a fitness aficionado, authors influential health and fitness write ups that's a blend of wellness insights and celebrity fitness highlights. Armed with a sports science degree and certified personal training experience, she provides expertise in workouts, nutrition, and celebrity fitness routines. Her engaging content inspires readers to adopt healthier lifestyles while offering a glimpse into the fitness regimens of celebrities and athletes. Laura's dedication and knowledge make her a go-to source for fitness and entertainment enthusiasts.