Dragon Flag
Muscle Group
Core / Abs
Equipment
Bench
Difficulty
Advanced
Rigid body held by shoulders on a bench. Bruce Lee's signature exercise.
How to Perform This Exercise
- 1 Position yourself in the appropriate starting position for this exercise.
- 2 Brace your core and ensure proper body alignment.
- 3 Execute the movement in a controlled manner following correct technique.
- 4 Hold the contraction at the peak of the movement for one second.
- 5 Return slowly to the starting position and repeat for the desired number of reps.
Common Mistakes to Avoid
- Sacrificing technique to go faster or lift heavier.
- Not bracing the core, reducing stability and movement efficiency.
- Skipping warm-up before explosive movements, increasing injury risk.
Muscles Worked
Front
Back
Primary Secondary
Primary Muscles
- Multiple muscle groups
Secondary Muscles
- Core
- Stabilizers
- Postural muscles
Similar Exercises
Add this exercise to your workouts
Download AIVancePro to track your performance, get personalized AI coaching and progress faster.