How Many Calories Does Bench Press Burn 2024: Surprising Insights

Pump up your knowledge with “How Many Calories Does Bench Press Burn: Surprising Insights,” and discover the unexpected calorie-burning benefits of this classic chest-building exercise.

How Many Calories Does Bench Press Burn?

A person lifting weights on a bench, sweat dripping, with a calorie counter in the background showing the number of calories burned

Calories are the units of energy that your body uses to perform any activity, from running to weight lifting. When you exercise, your body burns more calories than at rest, leading to fat loss and improved metabolism.

Bench press, a form of strength training, not only builds your chest, triceps, and shoulders but also helps you burn calories and boost your overall energy expenditure.

Role of Intensity and Weightlifting

The intensity of your bench press significantly impacts the calories burned. Higher weight and increased reps up your workout’s intensity, pushing your body to burn more calories.

Remember, a solid weightlifting session can be as beneficial as a sprint. It cranks up your metabolism and maintains muscle, which is vital for long-term energy utilization and nutrition management.

Calculating Bench Press Impact on Calorie Burn

Estimating the calories you burn during the bench press hinges on factors like your body weight and the intensity of your workout. For example:

  • A person weighing 125 pounds might burn between 180 and 360 calories per hour
  • A person weighing 185 pounds could burn between 266 and 532 calories per hour

These figures can fluctuate based on how strenuously you’re pushing those reps. While a weightlifting calculator is handy, individual results may vary due to unique metabolic rates and workout specifics.

Banish the guesswork and track your precise calorie burn during your bench press sessions to get the most out of your strength training efforts!

Bench Press Technique and its Effects on Calorie Expenditure

Focusing on proper form can help maximize calorie expenditure during the bench press. Engaging more muscle groups stimulates your chest muscles, arms, and shoulders and forces your body to consume more energy.

Here’s how you do it:

  • Position your body flat on the bench, feet firmly planted on the ground.
  • Keep your grip just wider than shoulder-width apart to engage your upper body muscles fully.
  • When you lower the bar, do so in a controlled manner until it lightly touches your mid-chest.
  • Press the bar upward powerfully, exhaling as you do so, to involve your chest muscles maximally.

Influence of Proper Technique on Energy Use

Your technique during the bench press ensures safety and effectiveness and significantly influences your calorie-burning potential. Utilizing proper form:

  1. It enhances muscle recruitment, increasing calories burned as more muscle fibers are activated.
  2. Maintains a smooth tempo, avoiding unnecessary momentum that can reduce the work your muscles need to do.

Factors Affecting Calories Burned During Bench Press

Body Weight and Fitness Level:

  • Body Weight: The heavier you are, the more calories you’ll likely burn. For example, someone weighing 125 pounds might burn between 180 and 360 calories per hour, while a person at 185 pounds could burn between 266 and 532 calories, according to Harvard Health Publishing.
  • Fitness Level: Your overall fitness can also be a factor. A higher muscle mass may lead to more calories burned due to muscle’s role in accelerating metabolism.

Health Condition:

  • Health conditions are pivotal, as they can indirectly affect calorie expenditure by influencing workout intensity and duration.

Adjusting Bench Press Variables for Calorie Burn Optimization

Weight Lifted and Reps Performed:

  • Weight Lifted: The more weight you press, the more energy your body utilizes, increasing the calories burned.
  • Reps Performed: Higher reps at a moderate weight can elevate your heart rate, potentially leading to increased caloric burn.


Does bench press burn fat?

Bench press can contribute to fat loss as part of a resistance training program that increases muscle mass and boosts metabolism.

How many calories does a 1 rep max burn?

The calories burned during a 1 rep max are minimal; the focus is on strength, not calorie expenditure.

Is it OK to do bench press every day?

It’s not recommended to do bench press every day; muscles need time to recover for growth and to prevent injury.

How many calories does 1 hour of resistance training burn?

One hour of resistance training burns approximately 300 to 500 calories, depending on intensity and individual factors.

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