Calories Burned Bench Press
Calculate how many calories you burn during bench press. Personalized results based on your weight and exercise duration using a scientifically validated MET value of 5.
Bench Press Calorie Calculator
Bench Press for 30 minutes
181 kcal
MET 5 · 73 kg · 363 kcal/hour
Calories Burned by Duration (Bench Press)
How many calories you burn during bench press at different durations, based on your current weight of 160 lbs.
Calories Burned Bench Press by Body Weight
The table below shows estimated calories burned during bench press for different body weights. Heavier individuals burn more calories because moving a larger body requires more energy.
| Body Weight | 30 Minutes | 60 Minutes |
|---|---|---|
| 120 lbs (54 kg) | 136 kcal | 272 kcal |
| 140 lbs (64 kg) | 159 kcal | 318 kcal |
| 160 lbs (73 kg) | 181 kcal | 363 kcal |
| 180 lbs (82 kg) | 204 kcal | 408 kcal |
| 200 lbs (91 kg) | 227 kcal | 454 kcal |
| 220 lbs (100 kg) | 249 kcal | 499 kcal |
| 250 lbs (113 kg) | 283 kcal | 567 kcal |
What 181 Calories Looks Like in Food
After 30 minutes of bench press, you would have burned the equivalent of:
2.3x Egg
78 cal each
1.9x Apple
95 cal each
1.7x Banana
105 cal each
1.5x Glass of Wine
125 cal each
1.3x Can of Soda
140 cal each
0.9x Bowl of Rice
206 cal each
About Bench Press and Calorie Burn
The bench press is the most popular upper body strength exercise, performed by pressing a barbell or dumbbells upward while lying on a flat bench. It primarily targets the pectorals (chest muscles) while engaging the anterior deltoids and triceps as synergists. The bench press builds pushing strength that translates to many daily activities and sports. While the calorie burn per rep is moderate, the metabolic demand increases significantly with heavier loads and higher volume sets.
Understanding the MET Value
Bench Press has a MET (Metabolic Equivalent of Task) value of 5. This means bench press burns 5 times more energy than sitting at rest. The formula used is: Calories = MET x Weight (kg) x Duration (hours). For example, a 70 kg person doing bench press for 1 hour would burn approximately 350 calories. MET values are sourced from the Compendium of Physical Activities, the gold standard reference for exercise energy expenditure research.
Tips to Maximize Your Bench Press Calorie Burn
- Retract your shoulder blades and arch slightly to protect your shoulders
- Lower the bar to mid-chest level and press up in a slight arc toward your eyes
- Use a spotter when lifting heavy to ensure safety
- Vary your grip width to target different areas of the chest
- Include both flat, incline, and decline variations for complete chest development
Muscles Worked During Bench Press
Category
Strength
Intensity
Moderate
MET Value
5
Equipment
Barbell, Bench, Weight Plates
How We Calculate Calories Burned During Bench Press
Our bench press calorie calculator uses the MET (Metabolic Equivalent of Task) formula, the same method used by exercise physiologists and health researchers worldwide. The formula is straightforward:
Calories = MET x Body Weight (kg) x Duration (hours)
For bench press with a MET value of 5, the calculation works as follows: If you weigh 160 lbs (72.6 kg) and do bench press for 30 minutes (0.5 hours), you would burn approximately 182 calories.
Keep in mind that actual calorie expenditure can vary by 15-20% based on factors like fitness level, exercise intensity, environmental conditions, and individual metabolic differences. The MET value of 5 for bench press represents an average across typical conditions and effort levels. Your actual burn may be higher or lower depending on how vigorously you perform the activity.
Bench Press vs. Other Activities
See how bench press compares to other popular exercises in terms of calorie burn for a 160-lb person exercising for 30 minutes.
Similar Activities
Weightlifting
MET 6 · Moderate to High · Strength
~218 cal / 30 min (160 lbs)
CrossFit
MET 12 · Very High · Strength
~435 cal / 30 min (160 lbs)
Circuit Training
MET 8 · High · Strength
~290 cal / 30 min (160 lbs)
Walking
MET 3.5 · Low · Cardio
~127 cal / 30 min (160 lbs)
Brisk Walking
MET 5 · Moderate · Cardio
~181 cal / 30 min (160 lbs)
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Frequently Asked Questions
How many calories does bench press burn in 30 minutes?
A person weighing 160 lbs (73 kg) burns approximately 181 calories during 30 minutes of bench press. This is based on a MET value of 5. Heavier individuals burn more calories, and lighter individuals burn fewer.
What is the MET value of bench press?
The MET (Metabolic Equivalent of Task) value for bench press is 5. This means bench press burns 5 times more energy than sitting at rest. MET values are established by the Compendium of Physical Activities and represent average energy expenditure for the activity.
Is bench press good for weight loss?
Bench Press has a MET value of 5, which means it burns a moderate amount of calories. A 160-lb person burns about 363 calories per hour. While not the highest calorie-burning activity, consistency is key for weight loss. Regular bench press combined with a calorie-controlled diet can contribute to gradual, healthy weight loss.
How does body weight affect calories burned during bench press?
Body weight significantly impacts calorie burn during bench press. A 120-lb person burns about 136 calories in 30 minutes, while a 250-lb person burns approximately 283 calories in the same time. This is because moving a heavier body requires more energy, regardless of the activity being performed.
What muscles does bench press work?
Bench Press primarily works the Pectorals, Anterior Deltoids, Triceps, and Core. Regular practice helps strengthen these muscle groups and improve overall fitness.