Isometric Wipers
The Isometric Wipers is a beginner compound movement that activates 4 muscle groups simultaneously. It primarily targets the Chest, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The chest handles the primary load during this movement. The abdominals and shoulders and triceps assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Isometric Wipers work?
The Isometric Wipers primarily works the Chest. Secondary muscles include the Abdominals, Shoulders, Triceps, which assist during the movement.
Is the Isometric Wipers good for beginners?
Yes, the Isometric Wipers is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Isometric Wipers?
You need no equipment — just your bodyweight to perform the Isometric Wipers. This makes it ideal for home workouts.
Track Your Progress
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