Rocking table (Table top thrust)

Muscles

• Rhomboid major
• Middle trapezius
• Lower trapezius
• Spinalis thoracis
• Longissimus thoracis
• Iliocostalis
• Teres minor
• Teres major
• Posterior deltoid
• Latissimus dorsi
• Triceps brachii (long head)

Technique

1. Sit down with your hands behind you.
2. Lift your hips up to reach a table top position (with a 90 deg. angle at the shoulders and the knees).
3. Reverse the motion and repeat without touching the ground with your butt.
4. Point your fingers back to work your shoulders external rotation.

Similar Exercises

• Supine plank raise
• Table top cross toe touch
• Supine plank
• Sitting shoulder inlocates
• Table top to supported L-sit

Equipment

• Ground (hands or body)