CORE · COMPOUND
Dragon Flag
An advanced bench-based core movement requiring high trunk strength.
Primary musclesAbs
Secondary musclesLats, Hip flexors
EquipmentBench
DifficultyAdvanced · Anti-Extension
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
How to perform
- Secure the shoulders and grip the bench firmly.
- Raise the body into a controlled straight position.
- Lower without allowing the hips to collapse.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the abs as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
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