How to Do the Club Flag Press
The club flag press holds the club out to the side at shoulder height and presses it while keeping it horizontal, like a flag. It builds shoulder and forearm strength and trains your core to resist leaning. It is advanced because the leverage is demanding.
Log every set of your Club Flag Press in Superlift
Muscles worked
Primary
- Shoulders
Secondary
- Abs
- Forearms
How to do the Club Flag Press
- 1
Hold the club extended to your side at shoulder height with your arm straight.
- 2
Stand tall with your feet shoulder-width apart and brace your abs.
- 3
Keep the club horizontal like a flag.
- 4
Press it out and slightly up without letting it drop.
- 5
Resist the club tipping down as you move.
- 6
Return the club to the start position under control.
- 7
Finish your reps, then switch sides.
Form cues to remember
- Keep the club level
- Brace your abs
- Don't let it drop
- Stay tall, don't lean
Club Flag Press video tutorial
Common mistakes
Letting the club drop
Use a lighter club and keep your wrist strong.
Leaning away to counterbalance
Brace your abs and keep your torso upright.
Shrugging your shoulder
Pull your shoulder down and away from your ear.
Moving too fast
Slow the press down so you keep the club level.
Sets and reps
| Strength | 3–4 sets of 4–6 reps each side, 2 min rest |
|---|---|
| Endurance | 2–3 holds of 15–30 seconds each side with a light club |
The long lever puts stress on your wrist and shoulder, so keep the club light and stop if you feel sharp pain. Build up slowly over several weeks.
Superlift for iPhone
Track your Club Flag Press and watch it go up
Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.
Club Flag Press FAQ
Is the flag press the same as a lateral raise?
Not exactly. The flag press keeps the club horizontal while the long lever fights your wrist and forearm, while a lateral raise focuses on the side of your shoulder.
How do I keep the club level?
Grip firmly, keep your wrist straight and use a weight you can hold at shoulder height for a few seconds.
What muscles does the club flag press work?
Your shoulders do most of the work, with your forearms and abs working hard to keep the club level and your torso steady.
