Dragon Flag
Lowering the whole body from a bench. Advanced core strength. It works mainly the abs, with help from the obliques and lats.
Flawless ranks it by sets logged: Gold, the third of eight ranks, starts at 50.
How to do Dragon Flag
- Lie on a bench and grip its edge behind your head, then lift the whole body up onto the shoulders in one straight line.
- Lower the body slowly as one rigid plank, keeping the hips from sagging, until it is just above the bench.
- Raise it back up to the shoulders with the abs; the body stays straight, nothing bends at the hips.
- Start with bent knees or a shorter range; even a slow lowering counts as a rep at first.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Abs | Rectus abdominis |
| Secondary | Obliques | Obliquus abdominis |
| Secondary | Lats | Latissimus dorsi |
Muscle data from StrengthLog.
Why do it
- Whole-body tension at its hardest
- Core strength most people never reach
- Full control of your own bodyweight
How Flawless ranks Dragon Flag
| Rank | Sets logged |
|---|---|
| Bronze | start |
| Silver | 10 |
| Gold | 50 |
| Platinum | 150 |
| Diamond | 300 |
| Obsidian | 600 |
| Painite | 1,000 |
| Antimatter | 3,000 |
Flawless ranks Dragon Flag by sets logged: the number of sets you have logged over time. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Dragon Flag work?
It works mainly the abs, with help from the obliques and lats.
How do you do Dragon Flag?
Lie on a bench and grip its edge behind your head, then lift the whole body up onto the shoulders in one straight line. Lower the body slowly as one rigid plank, keeping the hips from sagging, until it is just above the bench. Raise it back up to the shoulders with the abs; the body stays straight, nothing bends at the hips. Start with bent knees or a shorter range; even a slow lowering counts as a rep at first.
How does Flawless rank Dragon Flag?
By sets logged: the number of sets you have logged over time. Gold starts at 50 and Diamond at 300, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.