How Many Calories Does Bench Press Burn? Real Numbers, Tips & Variations

Ever stepped off the bench after a solid session and wondered, “How many calories does bench press burn?” You’re not alone. Whether you’re trying to lose body fat, level up your lifting, or understand how that chest day fits into your weekly calorie goals, the answer is more nuanced than a single number on a machine.

Quick answer: it depends — but here are realistic estimates

Short version: a typical bench pressing workout burns a modest number of calories during the session (often 100–300 kcal for a 30–60 minute resistance session), but the full picture includes afterburn (EPOC), strength gains, and increased resting metabolic rate over time. Below I break down how to estimate calorie burn from bench press, show real-world examples, and offer practical ways to increase total calorie expenditure.

How many calories does bench press burn? (step-by-step estimate)

To estimate calories burned you can use MET values (Metabolic Equivalent of Task). Weightlifting ranges roughly from 3.0 METs (light/moderate) to 6.0 METs (vigorous free-weight lifting). Use this formula:

Calories per minute = (MET × body weight in kg × 3.5) ÷ 200

Example estimates (bench press activity only):

• 70 kg (154 lb) person: ~4–7 kcal/min → 30 minutes ≈ 130–220 kcal
• 82 kg (180 lb) person: ~5–8.5 kcal/min → 30 minutes ≈ 150–255 kcal
• 95 kg (210 lb) person: ~5.5–9.5 kcal/min → 30 minutes ≈ 165–285 kcal

Important: bench press sets often have short active time with longer rest intervals, so the average MET for a whole session may be lower than peak effort. If you do circuits, supersets, or limit rest, calorie burn goes up.

Calories burned per set or rep

Real-world bench press sets are short. A 10-rep set might take 20–30 seconds of actual movement. At 6–7 kcal/min that’s about 3–4 calories per active set. Counting rest, a 5-set workout might burn only 20–60 kcal from the active reps — the rest of the session’s burn comes from time between sets, warm-up, accessory work, and EPOC.

Factors that affect calorie burn during bench press

• Intensity and effort: Heavy singles and short-rest strength work spike intensity; high-rep sets and circuits raise sustained energy demand.
• Body weight and composition: Heavier and more muscular people burn more calories doing the same work.
• Volume and rest periods: More sets and shorter rest increase total expenditure.
• Exercise selection: Bench press is a compound upper-body move — pairing it with lower-body work raises total session burn.
• Afterburn (EPOC): Intense strength sessions increase post-exercise calorie burn for hours, though typically modest (5–15% extra).

Practical tips to burn more calories with bench press

• Use supersets (bench press followed by rows or push-ups) to reduce rest and keep heart rate elevated.
• Increase training density: shorter rest periods (45–90 seconds) raise caloric cost without sacrificing strength if programmed wisely.
• Mix rep ranges: add hypertrophy sets (8–12 reps) after heavy strength work for more volume and metabolic demand.
• Incorporate compound full-body circuits on some sessions for higher calorie burn than isolated upper-body days.
• Track intensity with a wearable heart-rate monitor to better estimate your personal calorie expenditure.

Workout variations that change calorie burn

• Dumbbell bench press — increases stabilizer work and slightly raises energy cost.
• Incline or decline bench — targets different muscle portions and shifts difficulty.
• Paused bench press — adds time under tension, boosting metabolic demand.
• Bench press supersets (with pull-ups or kettlebell swings) — elevates heart rate and total calories burned.

Diet and lifestyle tips to complement bench-press calorie burn

Calories burned during bench press are just part of the equation. To hit body-composition goals:

• Prioritize protein (1.6–2.2 g/kg body weight) to support muscle repair and a higher resting metabolic rate.
• Maintain a sensible calorie deficit if fat loss is the goal — don’t expect bench pressing alone to create a large calorie shortfall.
• Sleep 7–9 hours to optimize recovery, hormones, and appetite regulation.
• Use progressive overload to build muscle; more muscle increases daily calorie needs over time.

If you want more structured programming, check out our workout routines and pair them with guidance from our nutrition guides for better results. For recovery and habit-building, see our wellness tips.

Real-world examples: three bench-press sessions and their calorie picture

• Heavy 5×5 strength day (long rests): Lower average calorie burn during the session (≈100–180 kcal depending on bodyweight), but high neuromuscular demand and EPOC.
• Hypertrophy day (4×10 with short rest): Higher session calories (≈160–280 kcal) because volume and time-under-tension increase metabolic cost.
• Bench-focused circuit (bench + rows + sled + core): Highest calorie burn (200–400+ kcal) due to continuous movement and full-body involvement.

Frequently Asked Questions

1. Does bench press burn more calories than cardio?

Not directly. Traditional cardio (running, cycling) burns more calories per minute at steady-state. However, bench press builds muscle and strength — increasing long-term calorie needs and improving body composition. Combining both yields the best results for fat loss and fitness.

2. How many calories does bench press burn per set or per rep?

Active movement in a set is short, so a single 10-rep set may burn roughly 3–6 calories depending on intensity and bodyweight. The total session calories depend on warm-up, accessory work, rest, and overall training density.

3. What’s the best way to track calories burned from weightlifting?

Wearable heart-rate monitors or fitness trackers that use heart rate and personal data give the most practical estimates. MET-based calculations (shown above) are a good starting point, but personal measurements are always more accurate.

Conclusion: How many calories does bench press burn — and what should you do next?

So, how many calories does bench press burn? For most people, bench pressing alone burns a moderate amount of calories during the workout (roughly 100–300 kcal for a typical session), with additional modest afterburn and long-term metabolic benefits from added muscle. If your goal is fat loss, combine bench press with higher-density sessions, full-body training, and sound nutrition. If strength is the goal, prioritize heavy lifts and accept that calorie burn during the session will be lower but the gains in muscle and performance are well worth it.

Ready to tailor your bench press program to your goals? Explore our workout routines and nutrition guides to create a plan that burns fat, builds muscle, and fits your lifestyle. Try one change this week—shorten rest periods or add a superset—and see how your energy and results improve.