Isometric Wipers
Isometric Wipers is a beginner-level compound in the strength category that primarily works the chest. It also recruits the abs, shoulders and triceps. It is performed with bodyweight.
How to do it
- 1Assume a push-up position, supporting your weight on your hands and toes while keeping your body straight. Your hands should be just outside of shoulder width. This will be your starting position.
- 2Begin by shifting your body weight as far to one side as possible, allowing the elbow on that side to flex as you lower your body.
- 3Reverse the motion by extending the flexed arm, pushing yourself up and then dropping to the other side.
- 4Repeat for the desired number of repetitions.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.