Dragon Flag: How-to, Tips & More
The Dragon Flag is a advanced compound exercise for your abs. You do it with bench. It is a good fit when your goal is muscle growth.
Besides the abs, it also works your hip flexors, so it fits well in a session that trains those muscles together.
Muscles worked
Abs
Primary
Hip flexors
Secondary
How to do the Dragon Flag
- Lie on a bench and grip it behind your head.
- Lift your whole body up so only your upper back touches the bench.
- Lower your straight body slowly toward the bench.
- Stop just above it and lift back up.
Dragon Flag tips
- Bend your knees to make it easier while you build up.
Sets and reps
Most lifters do well with 3 to 8 reps per set, and 3 to 8 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bench
Type
Compound
Dragon Flag alternatives
More abs exercises
Ab Wheel Rollout
Ab wheel
Band Kneeling Crunch
Resistance band
Barbell Rollout
Barbell
Bicycle Crunch
Bodyweight
Bird Dog
Bodyweight
Cable Crunch
Cable machine
Frequently asked questions
What muscles does the Dragon Flag work?
The Dragon Flag mainly works your abs, with help from your hip flexors.
How many sets and reps should I do?
A good starting point is 3 to 8 reps per set, and many lifters get the best results between 3 to 8 reps. Use a weight that leaves one or two reps in reserve.
Is the Dragon Flag good for beginners?
It is rated advanced, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Dragon Flag?
You need bench.
Add Dragon Flag to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon