Place a pair of parallettes or dip bars shoulder-width apart on a flat surface and grip them firmly with your thumbs fully wrapped. Press your body up by straightening your arms completely and locking your elbows while actively pushing the bars down to keep your shoulders away from your ears. Lift both knees up and forward together in front of your body until your thighs are roughly parallel to the ground or slightly above. Hold this tucked position for the target duration while breathing steadily through your diaphragm and maintaining active tension. Lower your feet back to the ground slowly and under control once the hold is complete rather than dropping suddenly.
Lock in your shoulder depression and push the bars as far from your ears as possible before lifting your knees to create a stable base for your core to brace against Maintain fully locked elbows with zero bend throughout the entire duration of the hold Keep your knees tightly together and your shins relaxed while holding your thighs parallel to the floor End the set immediately if your form breaks or your shoulders begin to creep upward toward your ears Keep your arms straight and shoulders depressed until your feet completely touch the ground to prevent shoulder strain