Beginner exercises using a bench

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The close grip bench is an upper body strength exercise that targets the triceps, chest and shoulders.

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The seated dumbbell lateral raise is a beginner level upper body exercise that targets the shoulders.

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The chest supported dumbbell row is an upper body strength exercise that targets the back.

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The seated front plate raise is a beginner level upper body exercise that targets the shoulders.

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The underside twist on the bench is a beginner level core exercise that targets the obliques.

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The hip flexor stretch on the bench is a beginner level exercise that helps to stretch the hip flexors and open up the hip

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The weighted glute bridge is a beginner level lower body exercise that targets the glutes and hamstrings.

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The hip raise on the bench is a beginner level lower body exercise that targets the hamstrings and butt.

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The bench side plank hip raise is a beginner level core exercise that targets the obliques and abs.

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The seated dumbbell shoulder raise is a beginner level upper body exercise that targets the shoulders.

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The single side dumbbell chest press is a beginner level upper body exercise that target the chest, shoulders and triceps.

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The bench plank to push-up is a beginner level upper body strength exercise that targets the shoulders, arms and core.

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The bat wing dumbbell row is a beginner level Dan John exercise that targets the mid back specifically the rhomboids.

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The hop over is a beginner level plyometric exercise. This exercise helps build explosive power in the hips and legs, conditions your core and improves agility and coordination.

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The beginner thruster is a challenging compound exercise that targets the shoulder and legs. This exercise is suitable for all fitness levels.

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