Agree with Michael Wright. At the risk of repeating myself, you are not going to be able to develop the kind of whole-body strength needed for an advanced movement like the flag, using the movements you're doing ... in fact, I don't think you'll even get in the ballpark. You'll want to do high-effort compound movements to get there. I'd pick more than one to shoot for, so you can keep variety in your workout.
Flags work way more than chest and abs -- in fact, I doubt abs are even the most important link in the core. Just to be clear, a flag is when you find a vertical support like a pole, put both hands on it, then lever your body up so you look like a flag. It's an advanced movement. Sometimes people say "flag" when they mean "dragon flags", a less-advanced but still demanding movement. Anyway, moving on, planches will hit your core, shoulders, arms, chest. Front levers will hit your back, shoulders, and core. Standing ab wheel rollouts will hit your shoulders and core.
One nit, I'd banish this word "abs" from your vocabulary. The last thing you want to do is overdevelop your abs relative to the rest of your core, that's a recipe for injury. I know the term "core" is gag-reflex trendy, but I don't know a better term to describe all the musculature around the trunk, and you definitely want to be in the mindset that you should develop it all in a balanced way, and of course have your core strength balanced with the rest of your body ... which leads us right back to working the entire body as a unit. The isolation exercises you use should be a supplement, not the core (ha ha!) of the program. |