Choose the right starting height
Use a wall, counter, bench, or bar height that allows 6 to 12 controlled repetitions. Keep the body in a straight line and lower the chest toward the support without letting the shoulders roll forward.
Progress with small changes
Lower the support gradually, add a pause near the bottom, or add repetitions before moving to the floor. A small change in hand elevation can create a meaningful change in difficulty.
Build weekly volume
Two or three sessions per week are enough for most beginners. Stop each set before technique breaks down, record your repetitions, and add a set only when recovery remains good.
Bottom line
Use this guidance as a framework, then adapt it to your experience, equipment, budget, and health needs. Sustainable choices are the ones you can repeat.