Skip to main content
Also known as: Advanced tuck dragon press.

​
Technique

  1. Lie down on the ground, facing up, with the arms alongside your body.
  2. Bend your knees and keep your thighs perpendicular to your torso.
  3. Push on your arms to lift your body up, hinging at the shoulders (which stay on the ground).
  4. Keep lifting up until your hips are above your shoulders, then slowly lower down to the starting position.

​
Form tips

  • Do not roll yourself up: your whole back (except the shoulders) should lift straight off the ground at once, not section by section.

​
Muscles

Strength

Primary

  • Rotator cuff
  • Back
  • Shoulders
  • Triceps

Secondary

  • Forearms
  • Abs
  • Obliques
  • Pelvis
  • Teres minor
  • Teres major
  • Posterior deltoid
  • Middle trapezius
  • Latissimus dorsi
  • Rhomboid major
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)
  • Rectus abdominis
  • External oblique
  • Internal oblique

​
Equipment

Ground (hands or body)
Ground (hands or body)

​
Appears in

Calisthenics skills
Joint movements
Elbowextension
Shoulderextension backward
trains stretches

​
Progressions

e03e

Elbows supine plank

Intermediate
e0t1

Elbow press

Intermediate
e0ud

V-sit

Advanced

​
Regressions

e07o

Pike candle flag

Intermediate
e0cg

Tuck candle flag

Novice
e0ou

Short Lalanne pushup

Intermediate
e0c4

Supine plank lean

Intermediate
e08r

Wrist pushup

Intermediate
w00l

Sun salutation A

Intermediate
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.