One-Arm Dragon Press

Technique

How to perform One-Arm Dragon Press

1. Lie face-up with the upper back resting on the floor and one palm planted beside the hip, fingers directed toward the feet.
2. Keep the supporting arm straight and place the free arm across the chest without using it to press into the floor.
3. Brace the torso and maintain an extended hip position as you press the supporting arm into the floor to lift the hips and legs.
4. Establish a nearly horizontal straight line through the torso, hips and legs while the upper back remains in contact with the floor.
5. Hold that position without bending the support elbow, letting the hips sag or turning it into repeated presses toward vertical.
6. Lower the hips and legs under control, then reset before using the other arm.

Programming relevance

Muscles involved

Primary targets: Rectus Abdominis, Latissimus Dorsi, External Oblique, Internal Oblique, Posterior Deltoid.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.