Are you looking for an exercise that can work your chest, shoulders, triceps, and core muscles? Look no further than the Table Top Pushup Exercise. This exercise, also known as the tabletop pushup, is gaining popularity due to its effectiveness. In this article, we will provide you with a step-by-step guide on how to perform the Table Top Pushup Exercise, its benefits, variations, precautions, and safety tips. We will also provide you with sample workouts and frequently asked questions about this exercise.
How to Perform the Table Top Pushup Exercise
Before attempting the Table-Top Pushup Exercise, make sure you are dressed in comfortable, breathable clothing and have a non-slip exercise mat or a towel handy. Follow these steps to perform the Table-Top Pushup Exercise:
- Begin in a tabletop position with your hands shoulder-width apart and your knees hip-width apart. Your wrists should be directly below your shoulders, and your knees should be directly below your hips.
- Engage your core muscles and keep your spine neutral.
- Lower your chest towards the ground by bending your elbows and keeping them close to your body.
- Pause when your chest is about an inch away from the ground.
- Push your body back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
How to use Merlin App to Perform Table Top Pushups
The Merlin App can be a valuable tool to help you perform Table-Top Pushups correctly and effectively. Here’s how the app can assist you with this specific exercise:
- Real-Time Feedback: As you perform Table Top Pushups, the app can provide real-time feedback on your form. It may use AI to analyze your body position and movement. If your form is incorrect or needs improvement, the app can alert you and provide guidance on how to make the necessary adjustments. This ensures that you’re performing the exercise safely and effectively.
- Voice Feedback: The app may offer voice feedback during your Table-Top Pushup workout. It can provide verbal cues and encouragement to help you maintain the correct form and stay motivated throughout your workout. This can be especially helpful when you’re fatigued and might be prone to compromising your form.
- Customized Workouts: The customizable workout plan within the app to include Table-Top Pushups as part of your routine. The app can recommend the appropriate number of reps and sets based on your fitness level and goals. It can also track your progress over time, so you can see how you’re improving in terms of strength and endurance.
- Progress Tracking: The Merlin App allows you to track your progress over time, including your performance in Table-Top Pushups. You can see how many reps you’ve completed, the duration of your workouts, and any increases in strength or endurance. This tracking helps you set goals and monitor your achievements.
Table Top Pushup Exercise Guide
- Table Top Pushup exercise is explained along with its benefits and importance of proper form
- A step-by-step guide, common mistakes to avoid, and tips for correct form are given
- Muscles worked, variations, benefits, precautions, workouts, tracking and FAQs are also explained
Common Mistakes to Avoid
When performing the Table-Top Pushup Exercise, it is important to avoid these common mistakes:
- Rounding your shoulders: Keep your shoulders away from your ears and your shoulder blades down your back.
- Arching your back: Keep your spine neutral and engage your core muscles to prevent your back from sagging.
- Flaring your elbows: Keep your elbows close to your body to prevent unnecessary strain on your shoulders.
- Holding your breath: Remember to breathe in and out throughout the exercise.
Tips for Correct Form
To get the most out of the Table-Top Pushup Exercise, follow these tips for correct form:
- Keep your core muscles engaged throughout the exercise.
- Maintain a neutral spine and avoid arching your back.
- Keep your shoulders away from your ears and engage your shoulder blades.
- Keep your elbows close to your body.
- Breathe in as you lower your body towards the ground and exhale as you push back up.
Muscles Worked in Table Top Pushup Exercise
The Table Top Pushup Exercise targets various muscle groups, including:
Chest Muscles
The Table-Top Pushup Exercise is an excellent exercise for building chest muscles. As you lower your body towards the ground, your chest muscles are engaged, providing a good workout for your pectoral muscles.
Shoulder Muscles
The Table Top Pushup Exercise also targets your shoulder muscles, specifically your deltoids. As you lower your body towards the ground, your deltoids work to control the movement.
Triceps
The Table-Top Pushup Exercise is also an excellent triceps exercise. As you straighten your arms, your triceps muscles are engaged, providing a good workout for the back of your arms.
Core Muscles
The Table Top Pushup Exercise also targets your core muscles, including your abs and lower back muscles. As you perform the exercise, you engage your core muscles to maintain a neutral spine and prevent your back from sagging.
| Type of Variation | How to Perform | Difficulty Level | Muscles Worked |
|---|---|---|---|
| Incline Table-Top Pushup | Place your hands on a raised surface, such as a bench or a step. | Less Challenging | Chest muscles, shoulder muscles, triceps, and core muscles |
| Decline Table Top Pushup | Place your feet on a raised surface, such as a bench or a step. | More Challenging | Chest muscles, shoulder muscles, triceps, and core muscles |
| Single Arm Table Top Pushup | Place one hand on your lower back and perform the exercise with the other hand. | More Challenging | Chest muscles, shoulder muscles, triceps, and core muscles |
| Plyometric Table Top Pushup | Lower your body towards the ground and push yourself up with enough force to lift your hands off the ground. | More Challenging | Chest muscles, shoulder muscles, triceps, and core muscles |
Variations of the Table Top Pushup Exercise
The Table Top Pushup Exercise can be modified to make it more challenging or less challenging. Here are some variations of the exercise:
1. Incline Table-Top Pushup
The Incline Table Top Pushup is a modification of the Table Top Pushup Exercise that makes the exercise less challenging. To perform this exercise, place your hands on a raised surface, such as a bench or a step. This modification reduces the weight you have to lift, making the exercise easier to perform.
2. Decline Table Top Pushup
The Decline Table Top Pushup is a modification of the Table-Top Pushup Exercise that makes the exercise more challenging. To perform this exercise, place your feet on a raised surface, such as a bench or a step. This modification increases the weight you have to lift, making the exercise more challenging.
3. Single Arm Table Top Pushup
The Single Arm Table Top Pushup is a modification of the Table-Top Pushup Exercise that targets one arm at a time. To perform this exercise, place one hand on your lower back and perform the exercise with the other hand. This modification increases the weight you have to lift, making the exercise more challenging.
4. Plyometric Table Top Pushup
The Plyometric Table Top Pushup is a modification of the Table-Top Pushup Exercise that involves explosive movements. To perform this exercise, lower your body towards the ground and push yourself up with enough force to lift your hands off the ground. This modification increases the intensity of the exercise, making it more challenging.
Benefits of the Table Top Pushup Exercise
The Table-Top Pushup Exercise has numerous benefits, including:
1. Increased Upper Body Strength
The Table Top Pushup Exercise is an excellent exercise for building upper body strength. By targeting your chest, shoulders, triceps, and core muscles, the exercise helps to build muscle, improve posture, and increase overall upper body strength.
2. Improved Posture
The Table-Top Pushup Exercise can help improve your posture by strengthening your upper body muscles. By engaging your shoulder blades and keeping your spine neutral, you can improve your posture and reduce the risk of back pain.
3. Enhanced Core Stability
The Table-Top Pushup Exercise targets your core muscles, including your abs and lower back muscles. By engaging your core muscles throughout the exercise, you can improve your core stability and reduce the risk of injury.
4. Reduced Risk of Shoulder Injuries
The Table-Top Pushup Exercise is an excellent exercise for reducing the risk of shoulder injuries. By keeping your elbows close to your body and engaging your shoulder blades, you can reduce the risk of strain on your shoulders.
Precautions and Safety Tips
Before attempting the Table-Top Pushup Exercise, make sure you follow these precautions and safety tips:
- Warm-up and cool-down before and after the exercise.
- Start with a modified version of the exercise if you are a beginner.
- Use proper form and technique to avoid injury.
- Stop the exercise if you experience any pain or discomfort.
- Consult with a personal trainer or physician if you have any health concerns or injuries.
Sample Workouts Using the Table Top Pushup Exercise
Here are some sample workouts using the Table Top Pushup Exercise:
Beginner Level
Perform 1-2 sets of 5-10 repetitions of the Table-Top Pushup Exercise.
Intermediate Level
Perform 2-3 sets of 10-15 repetitions of the Table Top Pushup Exercise.
Advanced Level
Perform 3-4 sets of 15-20 repetitions of the Table Top Pushup Exercise.
Progression and Advancement
To progress and advance the Table Top Pushup Exercise, try these tips:
- Increase the number of repetitions and sets gradually.
- Try more challenging variations of the Table Top Pushup Exercise, such as the Decline Table Top Pushup or the Plyometric Table Top Pushup.
- Increase the difficulty by performing the exercise with one arm or with additional weights.
Conclusion
The Table Top Pushup Exercise is an excellent exercise for building upper body strength, improving posture, enhancing core stability, and reducing the risk of shoulder injuries. By following proper form and technique, you can safely perform the exercise and enjoy its numerous benefits. Incorporate the Table Top Pushup Exercise into your workout routine and watch your upper body strength and posture improve.
Frequently Asked Questions
How Often Should I Do Table Top Pushups?
You can perform the Table Top Pushup Exercise 2-3 times per week, depending on your fitness level and goals.
Is the Exercise Safe for People with Injuries?
The Table Top Pushup Exercise can be modified to make it safe for people with injuries. Consult with a personal trainer or physician before attempting the exercise if you have any health concerns or injuries.
How Can I Modify the Exercise for Different Fitness Levels?
You can modify the Table Top Pushup Exercise by performing the exercise on an incline or decline, performing the exercise with one arm, or performing the Plyometric Table Top Pushup.
