This is an exercise that will create superb full-body tension and it offers a lot in the way of core anti-rotation strength.

  1. Brace your lats, keep air in the abdomen, and press your feet into the floor.
  2. To avoid getting sloppy, keep the reps per set at 8 or under.

Don't be fooled by how simple it looks. You'll need to keep massive full-body tension from the very first rep.

Related:  The Top 9 Dumbbell Bench Press Variations

Related:  The World's Toughest Core Exercise