Which muscles does the table tennis work?

The table tennis mainly works your cardio. It also involves your forearms.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the table tennis in SweatByte?

Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Table Tennis: how to do it and muscles worked

The table tennis mainly works your cardio, with help from your forearms. You need simple equipment.

Muscles worked

Main

Cardio

Helping

Forearms

How to do the table tennis

1
Stand about an arm's length from the table with feet slightly wider than your shoulders and knees bent. Hold the paddle with a relaxed shake-hands grip and keep your free hand up for balance.
2
Keep your elbow bent and hit the ball with short, quick swings from the forearm and wrist. Shuffle side to side on your toes to stay in position, and brush the ball for spin.
3
Reset to the ready stance after every shot.

Form tip: Keep your swings compact. Big, wild swings lose control and tire your shoulder quickly.

Common questions

Which muscles does the table tennis work?: The table tennis mainly works your cardio. It also involves your forearms.
What equipment do I need for the table tennis?: You need simple equipment.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the table tennis in SweatByte?: Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More cardio exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.