Bench Press is a low-intensity activity. A 155-pound person burns approximately 140.4 calories in 30 minutes and 280.9 calories in a full hour. Heavier individuals burn more calories for the same duration, while lighter individuals burn fewer. Use the calculator below to get a personalised estimate based on your own weight and time.
📊 Calories Burned by Weight and Duration
Estimated calories burned doing Bench Press at various body weights and durations.
| Duration | 130 lbs | 155 lbs | 180 lbs | 205 lbs |
|---|---|---|---|---|
| 15 min | 58.9 cal | 70.2 cal | 81.5 cal | 92.9 cal |
| 30 min | 117.8 cal | 140.4 cal | 163.1 cal | 185.7 cal |
| 45 min | 176.7 cal | 210.6 cal | 244.6 cal | 278.6 cal |
| 60 min | 235.6 cal | 280.9 cal | 326.2 cal | 371.5 cal |
* Estimates are based on MET values and are approximations. Actual calories burned depend on fitness level, terrain, and individual factors.
🧮 Personalised Calorie Calculator
Enter your weight and exercise duration for a more accurate estimate.
About Bench Press
Bench press is the most widely performed strength training exercise, targeting the chest, shoulders, and triceps. A 155-pound person burns approximately 140.4 calories in 30 minutes during a typical bench press session including rest periods. While calorie burn is lower than cardio exercises, bench pressing builds significant upper body muscle mass which increases resting metabolic rate over time.
Proper form including a stable base, controlled descent, and full range of motion is essential for both effectiveness and injury prevention. Progressive overload through incremental weight increases drives consistent strength development.
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⚖️ Compare With Other Exercises
Calories burned in 30 minutes at 155 lbs.
| Exercise | Calories (30 min / 155 lbs) |
|---|---|
| Walking: 18 minutes per mile | 150.5 cal |
| Zumba | 217.6 cal |
| Running: 11 minutes per mile | 331.8 cal |
| MMA | 351 cal |
| Racquetball | 258.7 cal |