How Many Calories Does Bench Press Burn?
Discover how many calories bench press burns based on weight lifted, reps, and body weight. Complete guide with calorie charts and calculation methods.
A typical bench press workout burns between 3 and 9 calories per minute, depending on your body weight, the weight you lift, and your rep tempo. A single set of 10 reps at moderate weight burns approximately 5-10 calories.
The bench press is one of the most popular compound exercises for building upper body strength. Beyond muscle building, many lifters want to know how it contributes to their overall calorie expenditure and fitness goals.
Quick Answer: Bench Press Calorie Burn
The average person burns approximately 0.5 to 1.5 calories per bench press rep. This means:
- 10 reps = ~5-15 calories
- 3 sets of 10 reps = ~15-45 calories
- Full chest workout (12-15 sets) = ~60-135 calories
However, your actual calorie burn depends on several key factors including the weight lifted, your body weight, and workout intensity.
Calories Burned by Body Weight
Your body weight affects how many calories you burn during any exercise, including bench press. Here's a breakdown:
| Body Weight | Calories per Set (10 reps) | Per Hour of Lifting |
|---|---|---|
| 60 kg (132 lb) | 5-8 cal | 150-200 cal |
| 70 kg (154 lb) | 6-10 cal | 175-250 cal |
| 80 kg (176 lb) | 7-12 cal | 200-300 cal |
| 90 kg (198 lb) | 8-14 cal | 225-350 cal |
| 100 kg (220 lb) | 9-16 cal | 250-400 cal |
Calories Burned by Weight Lifted
The amount of weight you lift significantly impacts calorie burn. Heavier weights require more energy to move:
| Weight Lifted | Calories per 10 Reps | Calories per 30 Reps |
|---|---|---|
| 20 kg (44 lb) | 1.5 cal | 4.4 cal |
| 40 kg (88 lb) | 2.9 cal | 8.8 cal |
| 60 kg (132 lb) | 4.4 cal | 13.2 cal |
| 80 kg (176 lb) | 5.9 cal | 17.6 cal |
| 100 kg (220 lb) | 7.3 cal | 22.0 cal |
| 120 kg (264 lb) | 8.8 cal | 26.4 cal |
For a personalized calculation, use our Bench Press Calorie Calculator.
The Bench Press Calorie Formula
Our calculator uses this formula to estimate calories burned:
Calories Burned = (Weight Lifted × Repetitions / 150) × 5
For example, if you bench press 80 kg for 10 reps:
- Total weight lifted = 80 × 10 = 800 kg
- Convert to pounds = 800 × 2.2 = 1,760 lbs
- Calories = (1,760 / 150) × 5 = 58.7 × 0.1 ≈ 5.9 calories
This formula accounts for the mechanical work performed and typical metabolic efficiency during resistance training.
Factors That Affect Bench Press Calorie Burn
1. Weight Lifted
The heavier the weight, the more energy required to move it. Lifting 100 kg burns nearly twice the calories of lifting 50 kg for the same number of reps.
2. Number of Repetitions
More reps equals more total work. Three sets of 10 reps burns more calories than three sets of 5 reps with the same weight.
3. Rest Periods
Shorter rest periods keep your heart rate elevated, increasing overall calorie burn. However, this may limit the weight you can lift on subsequent sets.
4. Tempo and Form
Controlled, slower movements (like 3 seconds down, 1 second up) can increase time under tension and calorie burn compared to fast, explosive reps.
5. Body Composition
Individuals with more muscle mass have higher metabolic rates and typically burn more calories during exercise.
Does Bench Press Burn Belly Fat?
Bench press alone won't spot-reduce belly fat, but it contributes to overall fat loss in several ways:
- Direct calorie burn during the exercise
- Afterburn effect (EPOC) - elevated metabolism for hours after lifting
- Muscle building - more muscle increases resting metabolic rate
- Hormonal benefits - strength training can improve insulin sensitivity
For fat loss, combine bench press with a caloric deficit and comprehensive training program.
Bench Press vs Other Exercises
How does bench press compare to other exercises for calorie burn?
| Exercise (30 minutes) | Calories Burned |
|---|---|
| Running (10 km/h) | 300-400 cal |
| Cycling (moderate) | 250-350 cal |
| Swimming | 200-300 cal |
| Bench Press Session | 75-150 cal |
| Push-Ups | 100-200 cal |
| Walking (5 km/h) | 100-150 cal |
While bench press burns fewer calories per minute than cardio, its muscle-building benefits increase your daily calorie burn over time.
Maximizing Calorie Burn During Bench Press
To get the most calorie burn from your bench press workouts:
- Use challenging weights - Work at 65-85% of your one-rep max
- Keep rest periods under 90 seconds - Maintains elevated heart rate
- Include variations - Incline, decline, and dumbbell bench all engage muscles differently
- Add supersets - Pair bench press with rows or other exercises
- Focus on full range of motion - Complete ROM burns more calories than partial reps
Calculate Your Exact Calorie Burn
Ready to get precise numbers for your bench press workout? Our Bench Press Calorie Calculator provides personalized estimates based on your:
- Weight lifted
- Number of repetitions
- Unit preference (metric or imperial)
Get your exact calorie burn estimate in seconds!
Related Bench Press Calorie Guides
Explore more detailed information about bench press and chest workout calories:
- Bench Press Calories Per Rep (1-30 reps) - Detailed breakdown by rep count
- Bench Press Calories Per Set (1-5 sets) - Set-based calculations
- Bench Press Calories By Weight Lifted - From 20kg to 200kg
- Chest Workout Calories Burned - Complete chest day guide
- Bench Press vs Chest Press Calories - Machine vs free weights
- Bench Press vs Push Ups Calories - Comparing exercises
- Bench Press Calorie Chart - Quick reference tables
- Bench Press Calorie Formula Explained - The science behind the numbers
Conclusion
Bench press burns approximately 3-9 calories per minute, with the exact amount depending on weight lifted, reps, and your body weight. While it may not be the highest calorie-burning exercise, bench press builds muscle that increases your daily metabolic rate, making it valuable for long-term fitness and body composition goals.
For accurate, personalized calorie burn estimates, use our Bench Press Calorie Calculator.