Dragon press is a hard bodyweight movement, it’s a harder version of the dragon flag which already is so hard that most training people can’t do it. It is unpopular and there are very few people that have mastered it.
In this article, you’ll learn what dragon press is and its progressions
What is dragon press?
dragon press is a very advanced calisthenics skill where you keep your body horizontal, facing upwards only on your upper back and with your hands (fingers) at a hip level. It’s a progression for victorian and a great exercise to improve your front lever
Why is it so unknown?
The entry point to dragon press is very high, you have to be able to do a solid dragon flag and front lever which can take even years of training, besides that, it isn’t that cool looking like other calisthenics skills such as handstand or planche.
Progressions
don’t bother with dragon press until you can hold good form dragon flag for 20 seconds, if you already can, you may even start with one leg progression
tuck
advanced tuck
one leg
straddle
full
in each of these progressions the greater the angle of your legs to the ground the harder it is, so each training you progres by extending the legs forword and/or lowering legs.
progressions photos I got from this and this videos, unfortunately, the second one in only in spanish
Programming
first, find a progression where you can hold for 5-15 seconds (for example if you can hold 3 secs of advanced tuck you train with tuck) when you find the right progression then train it 2/3 a week. You can do it after your regular training session or focus your training only on the dragon press. If you have training specifically for dragon press, start with that progression where you can hold 5-15 secs and for 3-5 series hold as long as you can, after that lower your progression and do the same. If you still have strength do accessory exercises (dragon flag raises and others)
example workout for dragon press
straddle 3-5 sets for 5-15 seconds
one leg 3-5 sets for as long as you can
dragon flag leg raises 3 sets 8 reps
