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Bench press
Bench press is a 5.0 MET exercise. At 75 kg that is about 6.6 kcal a minute, or 131 kcal in 20 minutes. Form cues, common mistakes and how to progress.
StrengthKit: BarbellWorks: Chest, triceps, front shoulder
Calories burned by body weight
| Body weight | kcal/min | 10 min | 20 min | 30 min | 45 min |
|---|---|---|---|---|---|
| 55 kg | 4.8 | 48 | 96 | 144 | 217 |
| 65 kg | 5.7 | 57 | 114 | 171 | 256 |
| 75 kg | 6.6 | 66 | 131 | 197 | 295 |
| 85 kg | 7.4 | 74 | 149 | 223 | 335 |
| 95 kg | 8.3 | 83 | 166 | 249 | 374 |
How to do it well
- Shoulder blades pinched and tucked
- Bar path from the lower chest to over the shoulders
- Feet planted, glutes on the bench
Common mistakes
- Bouncing off the chest
- Elbows flared to 90°
- Lifting the hips
Make it harder or easier
Progression. Pause reps, or a slow lowering.
Regression. Dumbbell press or push-ups.
Form notes are general coaching guidance, not treatment. If a movement causes pain, stop and speak to a clinician or a qualified coach.
What ten minutes is worth
Ten minutes of bench press costs about 66 kcal at 75 kg. In energy terms that is close to 1 279 steps of brisk walking. The comparison is energetic only: your phone counts steps, not effort.
Frequently asked questions
How many calories does bench press burn?
At 75 kg, about 6.6 kcal a minute — roughly 131 kcal in 20 minutes and 295 in 45. Multiply by your own weight over 75 kg to adjust.
What is the MET value of bench press?
5.0, from the 2011 Compendium of Physical Activities (Compendium 02047, resistance training, moderate). That means it costs about 5.0 times your resting energy use.
How many steps is it worth?
Ten minutes is worth roughly 1 279 brisk-walking steps in energy terms. It is an energy comparison, not a step count your phone will record.
Source: 2011 Compendium of Physical Activities (Ainsworth et al.) — Compendium 02047, resistance training, moderate · checked 2026-09-02
Related exercises
Push-ups
MET 8.0 · 10.5 kcal/min at 75 kg
Bodyweight squats
MET 5.0 · 6.6 kcal/min at 75 kg
Lunges
MET 5.0 · 6.6 kcal/min at 75 kg
Glute bridge
MET 3.5 · 4.6 kcal/min at 75 kg
Pull-ups
MET 8.0 · 10.5 kcal/min at 75 kg
Dips
MET 8.0 · 10.5 kcal/min at 75 kg
All exercises · Calories burned by activity · Daily calorie needs
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