How Many Calories Does 3 Sets of Bench Press Burn?

Three sets of bench press burns approximately 15-30 calories, depending on the weight you lift and the number of reps per set. A typical 3 × 10 workout at 80 kg burns about 18 calories just from the bench press itself.

This is one of the most common questions about bench press calorie burn, since 3 sets is the standard prescription for most training programs.

Quick Answer: 3 Sets Calorie Burn

A 3-set bench press workout burns 12-35 calories. Here's the range:

Load Type	Weight	3 × 10 Reps	3 × 8 Reps	3 × 12 Reps
Light	40 kg	9 cal	7 cal	11 cal
Moderate	70 kg	15 cal	12 cal	18 cal
Heavy	100 kg	22 cal	18 cal	26 cal
Very Heavy	130 kg	29 cal	23 cal	34 cal

Detailed Breakdown by Weight

Light Load (40-50 kg)

Typical for beginners or warm-up sets.

Rep Scheme	40 kg	45 kg	50 kg
3 × 8	7 cal	8 cal	9 cal
3 × 10	9 cal	10 cal	11 cal
3 × 12	11 cal	12 cal	13 cal

Moderate Load (60-80 kg)

Standard working weight for intermediate lifters.

Rep Scheme	60 kg	70 kg	80 kg
3 × 8	11 cal	12 cal	14 cal
3 × 10	13 cal	15 cal	18 cal
3 × 12	16 cal	18 cal	21 cal

Heavy Load (90-120 kg)

Advanced lifter working weights.

Rep Scheme	90 kg	100 kg	120 kg
3 × 8	16 cal	18 cal	21 cal
3 × 10	20 cal	22 cal	26 cal
3 × 12	24 cal	26 cal	32 cal

How the Calculation Works

The formula for 3-set bench press calorie burn:

Calories = (Weight in lbs × Total Reps / 150) × 5

Example: 3 × 10 at 80 kg

Convert weight: 80 kg × 2.2 = 176 lbs
Total reps: 3 sets × 10 reps = 30 reps
Calculate: (176 × 30 / 150) × 5 = 17.6 calories

For instant calculations, use our Bench Press Calorie Calculator.

Rest Period Impact

The rest between your 3 sets affects total workout calorie expenditure:

Rest Period	Heart Rate	Workout Duration	Total Calories*
60 sec	Elevated	4-5 min	+15% higher
90 sec	Moderate	5-6 min	Standard
2 min	Lower	7-8 min	Standard
3+ min	Near resting	10+ min	-10% lower

*Includes resting metabolic contribution during rest periods

3 Sets in Context of Full Workout

Three sets of bench press is typically just part of a larger chest workout:

Exercise	Sets	Calories
Bench Press (3 × 10 @ 80kg)	3	18 cal
Incline Bench (3 × 10 @ 60kg)	3	13 cal
Dumbbell Flyes (3 × 12)	3	8 cal
Push-Ups (3 × 15)	3	9 cal
Total	12 sets	~48 cal

Plus warm-up and EPOC, total workout approaches 120-150 calories.

Comparing 3 Sets to Other Set Schemes

Set Scheme	At 80 kg	Notes
2 × 10	12 cal	Minimal effective dose
3 × 10	18 cal	Standard hypertrophy
4 × 10	24 cal	Higher volume
5 × 5	15 cal	Strength focus
5 × 10	29 cal	Advanced volume

Three sets represents a good balance between training stimulus and recovery.

Should You Do More Than 3 Sets?

Goal	Recommended Sets	Reasoning
Maintenance	2-3 sets	Minimum effective volume
Muscle Building	3-4 sets	Optimal hypertrophy range
Strength	3-5 sets	More practice at heavy weights
Calorie Burn	4-5 sets	More total work

For most lifters, 3 sets provides excellent results with manageable fatigue.

Track Your Exact Calories

Calculate your personalized 3-set calorie burn with our Bench Press Calorie Calculator.

How Many Calories Does Bench Press Burn? - Complete overview
Bench Press Calories Per Set - All set calculations
Bench Press Calories Per Rep - Rep breakdown
Chest Workout Calories Burned - Full workout guide

Conclusion

Three sets of bench press burns approximately 15-30 calories depending on weight and reps. At a moderate 80 kg for 10 reps per set, expect to burn about 18 calories from the bench press portion of your workout alone.

Get your exact calculation with our Bench Press Calorie Calculator.