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Isometric Wipers

ChestBodyweightBeginnerCompound
Isometric Wipers — start position
Start
Isometric Wipers — finish position
Finish
Muscles worked
PrimaryChest
SecondaryAbs, Shoulders, Triceps

How to do it

  1. 01

    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. 02

    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. 03

    Reverse the motion by extending the flexed arm, pushing yourself up and then dropping to the other side.

  4. 04

    Repeat for the desired number of repetitions.

In the app

Isometric Wipers needs no kit, so it appears whenever the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

Same pattern, with kit

Same movement pattern, same primary muscles — swap by what you have.

With barbell
With bodyweight
With dumbbell
With machine

More chest exercises

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