Dragon Flag
Core
Bench
Advanced
THE CUE
Grip the bench behind your head and lower your entire body as one rigid unit.
MUSCLES WORKED
Rectus Abdominis (Full Length)
Also: Hip Flexors, Obliques, Lower Back
COACH'S NOTE
Grip bench, rigid body, lower slow
How to do it
01
Lie on a bench and grip the edges behind your head.
The full dragon flag guide is in the app.
✓
3 more steps
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3 common mistakes and how to fix them
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Animated demo and a rest timer, set by set
Open it in Fittrexx — free
How Fittrexx programs it
isolation · bodyweight
STYLE
Full gym
WHERE
🔒 In the app
SETS × REPS
🔒 In the app
REST
Fittrexx writes the sets, reps, rest and starting weight for dragon flag from your goal, experience and gear, then adjusts them as it learns how you recover.
More for core
IN THE APP
Log dragon flag in seconds.
Weight × reps per set, your previous set shown beside it, and a live bar that tells you whether this session beats last time.
Download free on iPhone