Isometric Wipers

How to do the Isometric Wipers

1. 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.
2. 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.
3. Reverse the motion by extending the flexed arm, pushing yourself up and then dropping to the other side.
4. Repeat for the desired number of repetitions.

Muscles worked

Role	Muscles
Primary	chest
Secondary	abs, shoulders, triceps
Equipment	no equipment
Difficulty	beginner
Type	compound

Train the same muscles a different way

6 alternatives for the same chest, with and without kit.

Bench Press - With Bands Resistance Bands Alternating Floor Press Kettlebell Bent-Arm Dumbbell Pullover Dumbbell Decline Dumbbell Bench Press Dumbbell Dumbbell Bench Press Dumbbell Dumbbell Bench Press with Neutral Grip Dumbbell

Harder than the Isometric Wipers

Plyo Kettlebell Pushups expert · Kettlebell Flat Bench Cable Flyes intermediate · Cable Machine Incline Cable Flye intermediate · Cable Machine

Superset the Isometric Wipers with

Opposing lats and middle back work — alternate sets without extra rest.

Chin-Up lats Inverted Row middle back Pullups lats V-Bar Pullup lats

Common questions

What muscles does the Isometric Wipers work?

The Isometric Wipers primarily works the chest, with the abs, shoulders, and triceps as secondary movers. Alternating Floor Press, Incline Push-Up Medium, and Incline Push-Up Reverse Grip train the same muscle, across 11 equipment types.

What equipment do you need for the Isometric Wipers?

None — the Isometric Wipers is bodyweight, so it works at home, in a hotel room or outdoors. Alternating Floor Press and Incline Push-Up Medium also need nothing.

Is the Isometric Wipers suitable for beginners?

Yes, the Isometric Wipers is rated beginner. Plyo Kettlebell Pushups, Flat Bench Cable Flyes, and Incline Cable Flye are the progressions from here.

Where should the Isometric Wipers go in a workout?

Early — the Isometric Wipers is compound, working 4 muscle groups, so run it first or second while you are fresh, then superset Chin-Up and Inverted Row later.

Similar exercises

Alternating Floor Press Kettlebell Incline Push-Up Medium Bodyweight Incline Push-Up Reverse Grip Bodyweight Incline Push-Up Wide Bodyweight Push Up to Side Plank Bodyweight Barbell Bench Press - Medium Grip Barbell