Isometric Wipers
Muscles worked
Instructions
- 1Assume 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.
- 2Begin 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.
- 3Reverse the motion by extending the flexed arm, pushing yourself up and then dropping to the other side.
- 4Repeat for the desired number of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Isometric Wipers
The isometric wipers push-up is a bodyweight exercise combining the plank-like brace of a push-up with a controlled lateral weight shift. Instead of a standard arm flexion-extension, you shift your weight from side to side, letting one elbow bend while the other arm stays extended, creating intense isometric tension through the chest and shoulders. It's a great tool for building torso stability and correcting side-to-side imbalances. The exercise needs no equipment and can be done anywhere. It's especially useful groundwork before progressing to more advanced unilateral moves like one-arm push-ups.
check_circleBenefits
- check_circleBuilds isometric stability through the chest and shoulders
- check_circleCorrects left-right strength imbalances
- check_circleRequires no equipment
- check_circleGreat groundwork for advanced one-arm push-up progressions
lightbulbExecution tips
- lightbulbKeep your body perfectly aligned, without sagging the lower back
- lightbulbControl the weight shift, don't just collapse to one side
- lightbulbBreathe normally during the held positions
- lightbulbStart with partial shifts before going deeper
warningCommon mistakes
- warningLetting the hips twist during the shift
- warningMoving too fast without control
- warningSagging the lower back as fatigue sets in
- warningNeglecting proper hand alignment from the start
helpFrequently asked questions
Do I need to lower all the way on each side?expand_more
No, start with a partial range and progress deeper as your strength improves.
Is this exercise beginner-friendly?expand_more
Yes, it can be done from the knees to reduce the load.
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