Dragon Flag vs Plank Push Up
Which one fits your Core workout plan?
Contents
Planfit users log Plank Push Up more often — 311 sessions vs 110. Compare Core form, muscles worked, and when to use each.
Compare the benefits of Dragon Flag and Plank Push Up and pick the one that fits your Core workout.
Dragon Flag vs Plank Push Up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Plank Push Up more often — 311 sessions compared to 110 for Dragon Flag.
What most people do isn't always what fits you. Dragon Flag and Plank Push Up differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Dragon Flag and Plank Push Up Differ
| What differs | Dragon Flag | Plank Push Up |
|---|---|---|
| Muscles worked | back, abs, quads, and triceps | abs, chest, and triceps |
| Difficulty | 5 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 110 sessions | 311 sessions |
How to Do Dragon Flag
Dragon Flag Muscles Worked: Core
Form
- 1. Lift your entire body using your shoulders as the pivot.
- 2. Slowly lower yourself while maintaining a straight line with your body.
- 3. Stop before touching the floor and repeat.
Coach's Tips
- 1. If you feel pain in your lower back, reduce the angle or stop.
- 2. At first, reduce the range of motion and practice gradually.
For a full Dragon Flag guide with alternatives and benefits, see the Dragon Flag exercise guide.
How to Do Plank Push Up
Plank Push Up Muscles Worked: Core
Form
- 1. Take the push-up starting position with your arms wider than your shoulders and your feet about hip-width apart.
- 2. Bend one arm and touch the floor with your elbow, then do the same with the opposite arm.
- 3. When lowering your arms, engage your core tightly and maintain a straight line from your head, through your back, to your legs.
- 4. Push up one arm at a time and return to the starting position.
Coach's Tips
- If your elbows touch the floor, you may experience pain, so I recommend placing a mat or something similar on the floor while exercising.
For a full Plank Push Up guide with alternatives and benefits, see the Plank Push Up exercise guide.
Frequently Asked Questions
Which is better for Core, Dragon Flag or Plank Push Up?
Planfit users log Plank Push Up more often — 311 sessions against 110 for Dragon Flag. Both train Core, so pick the one that matches the equipment you have and the muscles you want to load.
Do Dragon Flag and Plank Push Up work the same muscles?
Not quite. Dragon Flag loads back, abs, quads, and triceps, and Plank Push Up loads abs, chest, and triceps.
What equipment do Dragon Flag and Plank Push Up need?
Dragon Flag needs bodyweight only, and Plank Push Up needs bodyweight only.
Which is easier to start with?
Plank Push Up is the easier place to start. Move to Dragon Flag once your form holds up.
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