Reps Only exercise

Dragon Flag form, muscles worked, and workout tracking

The dragon flag is an advanced bodyweight exercise, popularized by Bruce Lee, in which the entire body is lowered as a rigid lever from a shoulder support position on a bench, demanding extreme anti-extension strength from the rectus abdominis, obliques, and lats. Experienced lifters use it as a high-tension core builder and a benchmark of total-body rigidity, typically progressing through tucked and single-leg versions before the full straight-body movement.

How to do Dragon Flag

1Lie on a flat bench and grip the bench firmly behind your head with both hands.
2Brace your entire body and drive your legs up and over until your weight rests on your upper back and shoulders, body pointing toward the ceiling.
3Keeping your body in one rigid line from shoulders to toes, inhale and lower yourself slowly toward the bench.
4Do not let your hips bend or your lower back arch; only your shoulders should remain in contact with the bench.
5Stop just before your body touches down, then exhale as you raise your body back to vertical under control, or lower once slowly per rep if training negatives.