The question of how many calories the bench press burns is complex because strength training is not a steady-state activity like running or cycling. The bench press involves short bursts of intense effort followed by rest periods, making a precise, minute-by-minute calorie count highly variable. The exact number of calories burned depends on the entire structure of the workout, including the weight used and the duration of rest between sets. The immediate energy expenditure from the bench press is only one part of the total metabolic effect it has on the body.
Calculating Immediate Calorie Expenditure
The most common method for estimating calorie burn during resistance training is using the Metabolic Equivalent of Task (METs), which measures the energy cost of an activity relative to rest. One MET represents the energy expended while sitting quietly. Resistance training falls into a range depending on the intensity; lighter effort is assigned a MET value of about 3.5, while heavier weight training can be around 5 METs.
The MET formula uses body weight to estimate energy expenditure: Calories Burned per Minute = (METs x 3.5 x Body Weight in kg) / 200. For example, a 160-pound person engaging in a moderate bench press workout burns approximately 365 calories per hour, or about 6 calories per minute of total workout time, including rest. A typical bench press session generally falls within a range of 3 to 9 calories per minute, depending on the intensity.
Key Variables Influencing Expenditure
The range of 3 to 9 calories per minute can fluctuate dramatically based on several factors unique to resistance training. Primary factors include the lifter’s body weight, as greater mass requires more energy to move and stabilize, leading to higher calorie expenditure. The amount of weight lifted, or the load, directly affects intensity, with heavier weights demanding more energy and increasing the calorie burn.
The density of the workout is also a major variable, largely determined by the rest periods between sets. Minimizing rest time increases the continuous demand on the cardiovascular system, elevating the overall calorie burn for the session duration. Furthermore, using a compound exercise like the bench press, which engages the chest, shoulders, and triceps, generally burns more calories than an isolation exercise targeting a smaller muscle group.
The Post-Workout Metabolic Effect
The most significant aspect of calorie expenditure from resistance training occurs after the workout is over, a phenomenon known as Excess Post-exercise Oxygen Consumption (EPOC). Often called the “afterburn” effect, EPOC is the increased rate of oxygen intake the body uses to restore itself to its pre-exercise state. This process requires energy, meaning the body continues to burn calories at an elevated rate for hours following the session.
High-intensity resistance training, such as heavy bench pressing, creates a substantial metabolic disturbance that triggers this effect. During EPOC, the body replenishes energy stores, re-oxygenates blood, and restores hormone levels. The elevated metabolic rate can last for several hours, with some studies showing measurable effects up to 38 hours post-exercise. This post-workout calorie burn makes strength training an effective strategy for long-term weight management.
Bench Pressing Versus Aerobic Exercise
When comparing immediate calorie burn, steady-state aerobic exercises like running or cycling typically burn more calories per minute than a bench press session. Cardio is highly efficient at incinerating calories during the activity because it relies on a continuous, sustained elevation of the heart rate. For example, a person running at a moderate pace could burn significantly more calories per hour than the same person bench pressing.
The primary long-term metabolic benefit of strength training, including the bench press, lies in its ability to build and maintain lean muscle mass. Muscle tissue is more metabolically active than fat tissue, meaning it requires more calories to maintain, even at rest. By increasing muscle mass, the bench press effectively raises the individual’s Basal Metabolic Rate (BMR). This increase in BMR raises the total daily baseline calorie expenditure, making it a powerful tool for body composition change over time.