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.
How to program the Isometric Wipers
Sets and reps
As a compound movement, the Isometric Wipers responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Isometric Wipers is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
Put the Isometric Wipers into a plan
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Frequently asked questions
What muscles does the Isometric Wipers work?
The Isometric Wipers primarily targets the Chest. It also recruits the Abdominals, Shoulders, Triceps as supporting muscles.
What equipment do I need for the Isometric Wipers?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Isometric Wipers should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
