7. Bench press
This workout targets the biceps, shoulder, and chest muscles. Due to the fact that each one of these exercises works distinct muscles, you might want to try both the flat and incline versions. The incline bench press will train your upper chest, while the flat bench press will target your lower chest. Lay squarely beneath the barbell; lower it until it nearly reaches your chest; and then press it back up. Verify that the barbell is moving up and down in a vertical direction.
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