Bench Press Calories Per Set (1-5 Sets Chart)
Learn how many calories bench press burns per set. Complete guide with 1-5 set calculations, rest period effects, and workout optimization tips.
A single set of 10 bench press reps burns approximately 5 to 10 calories, depending on the weight you lift. Three sets of bench press at moderate weight burns roughly 15-30 calories, while a full 5-set workout can burn 25-50 calories just from the bench press itself.
Understanding calorie burn per set helps you accurately track energy expenditure and optimize your training volume.
Quick Answer: Calories Per Set
A typical bench press set of 10 reps burns 5-10 calories. Here's the breakdown by training intensity:
- Light training (40 kg × 10): ~3 calories per set
- Moderate training (70 kg × 10): ~5 calories per set
- Heavy training (100 kg × 10): ~7 calories per set
- Very heavy training (130 kg × 10): ~10 calories per set
How Many Calories Does 3 Sets of Bench Press Burn?
Three sets of bench press burns approximately 15-30 calories, depending on the weight and reps. Here's a detailed breakdown:
| Weight Lifted | 3 × 8 Reps | 3 × 10 Reps | 3 × 12 Reps |
|---|---|---|---|
| 40 kg (88 lb) | 7 cal | 9 cal | 11 cal |
| 60 kg (132 lb) | 11 cal | 13 cal | 16 cal |
| 80 kg (176 lb) | 14 cal | 18 cal | 21 cal |
| 100 kg (220 lb) | 18 cal | 22 cal | 26 cal |
| 120 kg (264 lb) | 21 cal | 26 cal | 32 cal |
This is one of the most searched questions about bench press calories, as 3 sets is the most common training prescription.
Complete Set-by-Set Calorie Chart
Calories by Number of Sets (10 reps per set)
| Weight | 1 Set | 2 Sets | 3 Sets | 4 Sets | 5 Sets |
|---|---|---|---|---|---|
| 40 kg | 3 cal | 6 cal | 9 cal | 12 cal | 15 cal |
| 60 kg | 4 cal | 9 cal | 13 cal | 18 cal | 22 cal |
| 80 kg | 6 cal | 12 cal | 18 cal | 24 cal | 29 cal |
| 100 kg | 7 cal | 15 cal | 22 cal | 29 cal | 37 cal |
| 120 kg | 9 cal | 18 cal | 26 cal | 35 cal | 44 cal |
| 140 kg | 10 cal | 21 cal | 31 cal | 41 cal | 51 cal |
Calories by Rep Range (3 sets)
| Weight | 3 × 5 Reps | 3 × 8 Reps | 3 × 10 Reps | 3 × 12 Reps | 3 × 15 Reps |
|---|---|---|---|---|---|
| 60 kg | 7 cal | 11 cal | 13 cal | 16 cal | 20 cal |
| 80 kg | 9 cal | 14 cal | 18 cal | 21 cal | 27 cal |
| 100 kg | 11 cal | 18 cal | 22 cal | 26 cal | 33 cal |
How Rest Periods Affect Total Calorie Burn
Rest periods don't directly affect per-set calorie burn, but they impact your total workout calorie expenditure:
Short Rest (30-60 seconds)
- Heart rate stays elevated between sets
- Higher overall metabolic demand during workout
- May require reducing weight on later sets
- Total workout calories: 15-20% higher than long rest
Moderate Rest (90-120 seconds)
- Standard for hypertrophy training
- Balanced recovery and calorie burn
- Maintains working weight across sets
- Optimal for most lifters
Long Rest (3-5 minutes)
- Heart rate drops significantly between sets
- Allows maximum weight on each set
- Lower overall workout calorie density
- Best for pure strength training
Calorie Burn by Common Workout Programs
| Program Style | Sets × Reps | Rest | At 80 kg | Total Time |
|---|---|---|---|---|
| Starting Strength | 3 × 5 | 3-5 min | 9 cal | 15-20 min |
| 5/3/1 Main Lift | 3 × 5-3-1 | 3 min | 8 cal | 12-15 min |
| PPL Hypertrophy | 4 × 10 | 90 sec | 24 cal | 8-10 min |
| German Volume | 10 × 10 | 60 sec | 59 cal | 20-25 min |
| Bodybuilding | 4 × 12 | 60 sec | 28 cal | 8-10 min |
Calculating Your Set Calorie Burn
Use this formula to calculate calories per set:
Calories per Set = (Weight in lbs × Reps / 150) × 5
Example: 3 Sets of 80 kg × 10 Reps
- Convert to lbs: 80 × 2.2 = 176 lbs
- Per set: (176 × 10 / 150) × 5 = 5.87 calories
- Total for 3 sets: 5.87 × 3 = 17.6 calories
For instant calculations, use our Bench Press Calorie Calculator.
Optimizing Sets for Calorie Burn
For Maximum Calorie Burn Per Workout
- Use moderate weight (60-75% 1RM) - Allows more total volume
- Perform 4-5 sets - More total work
- Keep reps in 10-15 range - Higher volume per set
- Rest 60-90 seconds - Maintains elevated heart rate
For Maximum Calorie Burn Per Set
- Use heavier weight (80%+ 1RM) - More work per rep
- Focus on 5-8 rep range - Allows heavier loading
- Full range of motion - Maximum mechanical work
- Controlled tempo - Increases time under tension
Set Recommendations by Goal
| Goal | Sets | Reps | Weight | Calories/Workout |
|---|---|---|---|---|
| Strength | 3-5 | 3-5 | 85-95% 1RM | 10-20 cal |
| Hypertrophy | 3-4 | 8-12 | 70-85% 1RM | 20-35 cal |
| Endurance | 2-3 | 15-20 | 50-70% 1RM | 15-30 cal |
| Fat Loss | 4-5 | 10-15 | 60-75% 1RM | 30-50 cal |
Beyond Just Bench Press Sets
Remember that bench press is typically part of a larger workout. A complete chest session might include:
| Exercise | Sets × Reps | Estimated Calories |
|---|---|---|
| Bench Press | 4 × 10 | 24 cal |
| Incline Bench | 3 × 10 | 18 cal |
| Dumbbell Flyes | 3 × 12 | 10 cal |
| Cable Crossover | 3 × 15 | 8 cal |
| Total Chest Day | 13 sets | ~60 cal |
Plus additional calorie burn from:
- Warm-up sets
- Walking between exercises
- Post-workout metabolic elevation (EPOC)
Calculate Your Exact Set Calories
Use our Bench Press Calorie Calculator to get precise estimates for your specific workout.
Related Bench Press Guides
- How Many Calories Does Bench Press Burn? - Complete overview
- Bench Press Calories Per Rep - Rep-by-rep breakdown
- Bench Press Calories By Weight Lifted - Weight-based analysis
- How Many Calories Does 3 Sets of Bench Press Burn? - Popular question answered
- Chest Workout Calories Burned - Full workout guide
Conclusion
A typical set of 10 bench press reps burns approximately 5-10 calories, with 3 sets burning 15-30 calories depending on weight lifted. While individual set calorie burn may seem modest, the cumulative effect across your workout and the metabolic benefits of building muscle make bench press valuable for overall fitness and body composition.
Get your personalized calorie estimates with our Bench Press Calorie Calculator.