Use any flat surface with enough space
💡 Pro tip: Use a cushioned surface for elbow comfort
Floor space or mat
Safety: Keep neutral spine, avoid sagging hips or raising glutes too high
Regressions for building up strength
Reduces lever length and load
Hands elevated reduces core demand
Near-vertical angle minimizes difficulty
Progressions for advanced athletes
Maximum tension increases intensity
Reduces base of support
Adds dynamic movement
External load increases demand
Reduces points of contact
When you can hold perfect form for 60 seconds for 3 sets