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The flat bench trainer, commonly known as a flat bench, is a fundamental piece of gym equipment used for various strength training exercises. It features a sturdy, horizontal padded bench that provides support for exercises performed while lying, sitting, or stepping. Key exercises include bench presses, dumbbell flyes, and tricep dips, primarily targeting the chest, shoulders, and triceps. The flat bench can also be used for core exercises like leg raises and step-ups. Its simplicity, versatility, and stability make it an essential tool for both beginner and advanced weight training routines.