The table bridge is one of the first bridge progressions people attempt in progressive calisthenics and for good reason. It places more stress on the posterior chain, especialy in the upper back compared to the lying bridge where the back is done on the floor.
It’s also a great way to loosen up the shoulders and improve the muscle activation in the hips.
Try this workout:
-Warm up with lying bridges of 2 sets of 20.
-3 sets of table bridges with a smooth motion and a pause at the top of each one for 8-10 reps.
-Finish with holding the top position while breathing as natural as possible for 20-30 seconds.
Listen to your body and work on keeping your whole posterior chain as tense as possible without straining any small muscles like those in your lower back or shoulders.