Table Top Hold
This static exercise from the calisthenics world can enhance your strength, mobility, and flexibility levels. It is particularly effective for the shoulders, upper back, and triceps, and is excellent for beginners.
Table Top Hold - the correct execution
- Get into the table position
- Make sure the arm-torso angle is 90 degrees
- Your knees should also be bent 90 degrees
- Your upper body and thighs are in one line
- Tighten your buttocks
Which muscles are trained by Table Top Hold?
Primary trained muscles for Table Top Hold
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.
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.
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 Top Hold
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.
Lower Back - The erector spinae muscle runs along your spine and helps you extend your back and stand upright.
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