Top seven workouts for beginners
The bench press is a chest workout that focuses on the chest but also works different parts of the body. Benching uses shoulders, triceps, forearms, pectorals and almost every other muscle in the upper body. Planting your legs firmly on the ground, lie down on the bench and grip the bar. Pushing the bar up then bring it down to your chest and repeat.

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Photo by: Airman 1st Class Dillon J. Audit  |  VIRIN: 180730-F-DJ826-0268.JPG