Table Rocks
Table Rocks primarily train the shoulders, triceps, and core while also improving shoulder flexibility. The exercise requires holding the body in a table-like position, similar to an inverted plank, with the hips actively pushed upwards.
Table Rocks - the correct execution
- Start in a sitting position
- Place hands and feet on the floor
- take your shoulders above your hands
- Extend your hips to the maximum and build tension in your buttocks
- Lower your buttocks back towards the floor
Which muscles are trained by Table Rocks?
Primary trained muscles for Table Rocks
Rear Delts - The rear part of the deltoid muscle, also known as the posterior shoulder, is located at the back of the shoulder. It is responsible for the backward movement of the arm as well as external rotation. This muscle is particularly engaged during activities like rowing or pulling the arm back. The rear shoulder supports posture and helps pull the shoulder blades back, contributing to shoulder stabilization.
Secondary trained muscles for Table Rocks
Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.
Glutes - The gluteus maximus is the large muscle in your buttocks. It is important for extending the hip, moving your leg backward, and stabilizing the hip joint.
Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.
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