GymPlan AIIsometric Wipers
Isometric Wipers is a beginner compound bodyweight exercise that mainly works your chest, with help from your abs, shoulders and triceps.
How to do the isometric wipers
- 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.
Muscles worked
Sets and reps
Do 3 sets of 8-15 controlled reps, stopping 1-2 reps before failure. When you can do 15 easily, slow the tempo or add weight.
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Start your free trialIsometric Wipers alternatives
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What muscles does the isometric wipers work?
It mainly works your chest; your abs, shoulders and triceps assist.
How many sets and reps of isometric wipers should I do?
Do 3 sets of 8-15 controlled reps, stopping 1-2 reps before failure. When you can do 15 easily, slow the tempo or add weight.
Is the isometric wipers good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.