One-Arm Dragon Press

Technique

How to perform One-Arm Dragon Press

1. Lie on your back with one hand planted beside your hip, fingers pointing toward your feet, and the other arm across your chest.
2. Brace your core and glutes, lock the support elbow, and keep your legs together.
3. Press through the planted palm as you lift your hips and legs into a straight body line.
4. Continue pressing until your body is held horizontally above the floor.
5. Hold for the prescribed duration while breathing steadily.
6. Lower under control, then switch arms or rest before repeating.

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.