1. Lock your feet under the crossbar of a standard bench press.
  2. Extend your torso straight out with your hips "stacked."
  3. Holding a 10-pound plate to your chest, simply press the plate out in front of you until your arms are fully extended, and then return back to starting position.
  4. Perform 8-10 reps per side.

Related:  Building a Superhuman Core

Related:  The World's Toughest Core Exercise