Bench Press Calories Burned Calculator
Discover the caloric cost of your chest training sessions.
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Burn Statistics
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How Many Calories Does Bench Press Burn?
While bench pressing, you're not just working your pecs. It's a full upper-body engagement that burns between 3-8 calories per minute depending on the load and intensity.
The bench press is one of the "Big Three" powerlifting movements and a staple in almost every strength program. Because it involves multiple muscle groups (chest, shoulders, triceps, and core), it commands a high energy demand. Our calculator helps you quantify that demand based on your training style.
Using 2024 Metabolic Equivalent of Task (MET) indices, we've categorized bench training from light technique work (MET 3.5) to powerlifting-style max effort (MET 7.0+). This places it on par with a vigorous low-impact aerobics session or general strength training.
Factors Influencing Bench Press Calorie Burn
Training Style
Supersets and giant sets burn significantly more calories than traditional sets with long rest periods.
Load Percentage
Lifting near your 1-rep max (1RM) increases neurological and metabolic demand per rep.
Tempo Control
Slow eccentric (lowering) phases increase time under tension, leading to higher caloric expenditure and muscle damage.
Rest Intervals
Rest periods of 60 seconds or less keep the cardiovascular system engaged, mimicking a HIIT workout.
Bench Press Burn Projections
Calories by Training Length (70 kg / 154 lbs)
| Duration | Light (3.5) | Moderate (5.0) | Vigorous (6.0) | Power (7.0) |
|---|---|---|---|---|
| 15 min | 64 | 92 | 110 | 129 |
| 30 min | 129 | 184 | 221 | 257 |
| 45 min | 193 | 276 | 331 | 386 |
| 60 min | 257 | 368 | 441 | 515 |
| 90 min | 386 | 551 | 662 | 772 |
Calories by Your Weight (30 min Moderate Bench)
Bench Press vs. Similar Activities (30 min, 70 kg)
| 🏋️Bench Press (Moderate) | 184 cal |
| 🤸Push-Ups (Vigorous) | 147 cal |
| 🦾Chest Flys (Machine) | 129 cal |
| 💃Zumba (Typical) | 239 cal |
| 🏊Swimming (Leisure) | 184 cal |
| 💪Bodybuilding Workout | 257 cal |
Data source: 2024 Revised Compendium of Physical Activities.
Bench Press FAQ
Standardized & Verified By
Manish KumarCertified Fitness Professional (NASM) • Chest Training Specialist • Expert in powerlifting biomechanics and energy expenditure with 10+ years experience.