Dragon Press

Technique

How to perform Dragon Press

1. Lie on your back and place your hands flat on the floor beside your hips with fingers pointing toward your feet and elbows locked.
2. Engage your core, glutes, and posterior chain, keeping your scapulae neutral and arms straight.
3. Press through your palms and lift your hips and legs, forming a rigid straight line from shoulders through toes.
4. Lean into your hands and raise your body until it is horizontal to the floor, maintaining a slight posterior pelvic tilt without bending the knees or elbows.
5. Hold the dragon press position for the prescribed duration while breathing steadily and keeping full-body tension.
6. Lower your hips and legs back to the floor under control and rest before repeating for the prescribed repetitions.

Recommended external demonstration

Watch Dragon Press

Programming relevance

Muscles involved

Primary targets: Rectus Abdominis, External Oblique, Internal Oblique, Triceps Lateral Head, Triceps Long Head, Triceps Medial Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.