How Many Calories Does Bench Press Burn

Ever stepped off the bench, glanced at your watch, and wondered, “Did that 45-minute chest session actually burn any meaningful calories?” If you’ve asked, “how many calories does bench press burn,” you’re not alone. Whether you’re cutting weight, building muscle, or just tracking your fitness progress, understanding the calorie cost of resistance training helps you plan smarter workouts and better nutrition.

How many calories does bench press burn? The short answer

There’s no single number because calories burned during the bench press depend on body weight, intensity, rest times, and workout structure. Using metabolic equivalents (METs) — a common way to estimate energy expenditure — we can give realistic ranges:

• Moderate weightlifting (general effort, ~3.5 METs): roughly 4–6 calories per minute for most people.
• Vigorous resistance training (intense sets, short rests, ~6 METs): roughly 7–9 calories per minute.

So, a 30-minute bench-focused session can burn anywhere from about 120 to 260 calories depending on effort and body weight. But remember: bench pressing is often done in short sets with rest, so total calories for a typical session are usually on the lower side of that range.

Example calculations (real-world numbers)

Here’s how the math works using the standard formula: Calories/minute = (MET × body weight in kg × 3.5) ÷ 200.

• 70 kg (154 lb), moderate (3.5 MET): ~4.3 kcal/min → 30 min ≈ 130 kcal
• 82 kg (180 lb), vigorous (6 MET): ~8.6 kcal/min → 30 min ≈ 260 kcal
• 95 kg (210 lb), moderate: ~5.8 kcal/min → 20 min ≈ 116 kcal

For a typical bench workout of 4 sets of 8 reps with 90 seconds rest (total elapsed time ~15–20 minutes), most lifters burn roughly 60–160 calories depending on body weight and intensity.

Factors that change calorie burn

• Body weight and muscle mass: Heavier people burn more calories; more muscle increases resting metabolic rate.
• Intensity and tempo: Heavier loads, faster tempos, and shorter rest periods raise energy expenditure.
• Volume and density: More sets, higher rep ranges, and circuits/supersets increase total calories.
• Exercise selection: Compound lifts (bench with leg drive, push press variations, or paired lower-body lifts) burn more than isolated movements.
• Individual differences: Fitness level, age, and hormone status can influence caloric cost.

How to maximize calorie burn while bench pressing

If your goal is to burn more calories during upper-body workouts while still building strength, try these practical strategies:

• Shorten rest periods: Reduce rest to 60–90 seconds or use a circuit format to increase intensity and cardiovascular demand.
• Use supersets: Pair bench press sets with bodyweight movements (push-ups, burpees) or pull movements for density and metabolic boost.
• Increase time under tension: Slow eccentric (lowering) phases or paused reps increase metabolic cost per rep.
• Include compound variations: Incline/decline bench, dumbbell bench presses, and close-grip presses recruit more stabilizers, increasing calorie burn.
• Add full-body moves: Combining bench with kettlebell swings, sled pushes, or rows yields higher total energy expenditure.

Bench press variations and sample workouts

Mix these into your programming to keep sessions fresh and effective:

• Classic hypertrophy session: Bench press 4×8, incline dumbbell press 3×10, cable flyes 3×12 — moderate rest, 45–60 min total.
• Strength-focused: Bench press heavy sets (5×3), paused bench 3×3, assistance work — longer rests, higher intensity, lower calorie burn per minute but better for strength gains.
• Metabolic chest circuit: Bench press 3×10 superset with 12 push-ups and 30s mountain climbers — short rests, higher calorie burn.

Nutrition and recovery to support fat loss and strength

Calories burned during benching matter, but nutrition and recovery determine fat loss and muscle gain. A few tips:

• Prioritize protein (0.7–1.0 g per pound of bodyweight) to support muscle repair after bench sessions.
• If fat loss is the goal, aim for a modest calorie deficit rather than relying solely on exercise to create a large deficit.
• Hydrate and eat carbs around training for energy and performance.
• Sleep 7–9 hours per night — recovery drives progress more than extra gym calories burned.

For detailed meal strategies, see our nutrition guides.

Putting it into context: is bench pressing enough to lose weight?

Bench pressing alone won’t produce large calorie deficits — it’s one tool in a broader fitness plan. Strength training builds muscle, which increases resting metabolic rate over time, and helps preserve lean mass during a diet. For efficient fat loss combine resistance training with cardio, proper nutrition, and lifestyle habits.

Explore structured programs in our workout routines section to build a balanced plan that includes bench press and metabolic conditioning.

Frequently Asked Questions

1. How many calories does bench press burn per hour?

Estimating per hour isn’t always useful because bench pressing involves rests and low continuous activity. If you did steady, vigorous upper-body lifting for an hour you might burn 400–600 calories depending on weight and intensity, but a realistic hour-long gym session with bench press and rests will usually be much lower — often 200–350 calories.

2. Does bench press burn belly fat?

Spot reduction isn’t real — bench press will not specifically burn belly fat. However, regular resistance training helps increase total calorie burn, preserves muscle mass during a calorie deficit, and improves body composition over time. Combine bench press with full-body training and proper nutrition for fat loss.

3. Should I do bench press for weight loss or strength?

Both. Bench press is a foundational upper-body strength exercise that helps build muscle and improve metabolic rate. For weight loss, include bench press as part of a comprehensive plan that includes cardio, calorie control, and consistent resistance training.

Conclusion — Take action based on facts, not guesswork

So, how many calories does bench press burn? It depends — for most people a typical bench session burns somewhere between 60 and 260 calories depending on body weight, intensity, and structure. Don’t rely on the bench press alone for big calorie burns; instead, combine smart resistance work with cardio, nutrition, and recovery. Try adjusting rest periods, adding supersets, and choosing compound variations to boost the metabolic effect of your workouts.

Ready to optimize your workouts? Check out our workout routines and wellness tips to build a plan that fits your goals. Want personalized guidance? Leave a comment or sign up for our program to get a routine tailored to your body and schedule.