Exercise library · Core
Dragon Flag.
Bruce Lee's famous advanced ab move for extreme strength.
AdvancedBench/Bodyweight
The numbers
Sets
3–4
Reps
10–15
Rest
60–90
Muscles
Primary
Abs · Core
Secondary
Hip flexors · Obliques
The play-by-play
How to do it.
- Step 01
Lie on bench gripping behind head
- Step 02
Lift body up straight like a plank
- Step 03
Lower slowly keeping core tight
- Step 04
Stop just above bench
- Step 05
Repeat
What separates good from great
Pro cues.
Use slow negatives
Keep body straight
Requires advanced strength