How to Do Isometric Wipers
Step-by-step instructions, muscles worked and workouts that use the isometric wipers.
| Main muscles | Chest |
| Also works | Abs, Shoulders, Triceps |
| Equipment | Body Only |
| Level | Beginner |
| Type | Strength |
How to do it
- Assume 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.
- Begin 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.
- Reverse the motion by extending the flexed arm, pushing yourself up and then dropping to the other side.
- Repeat for the desired number of repetitions.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Workouts with this exercise
Bodyweight Chest Workout for Beginners5 exercises · about 31 min · BodyweightKettlebell Chest Workout for Intermediate6 exercises · about 45 min · KettlebellResistance Band Chest Workout for Intermediate6 exercises · about 45 min · Resistance Band
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Gear for this exercise
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