PlanWorkouts

Exercise 0500 · REF 11wrviz

Isometric Wipers exercise animation

Isometric Wipers

Category
Chest
Equipment
Body Weight
Target
Pectorals

A windshield-wiper style isometric hold trains the chest and shoulders through sustained tension at various angles rather than dynamic movement, similar in spirit to an isometric chest squeeze but moving through a small arc. It's a light, equipment-free accessory move rather than a primary chest builder.

How to Do the Isometric Wipers

  1. Start by lying flat on your back on a mat or bench.
  2. Extend your arms straight out to the sides, perpendicular to your body.
  3. Engage your core and lift both legs off the ground, keeping them together and straight.
  4. Slowly lower your legs to one side, aiming to touch the ground with your feet while maintaining control.
  5. Pause for a moment, then use your core to lift your legs back to the starting position.
  6. Repeat the movement, this time lowering your legs to the opposite side.
  7. Continue alternating sides for the desired number of repetitions.

Muscles Worked

The Isometric Wipers primarily targets the Pectorals, with Shoulders as the primary synergist muscle group, along with the Triceps, Core.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have body weight? These target the same pectorals with different equipment.

Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals Barbell Bench Press Barbell Bench Press Barbell · Pectorals

FAQ

What muscles does the Isometric Wipers work?
The Isometric Wipers primarily targets the pectorals, with the shoulders and triceps, core assisting.
What equipment do I need for the Isometric Wipers?
The Isometric Wipers is done with no equipment — just body weight.
What's a good alternative to the Isometric Wipers?
If you don't have access to the space or setup it needs, the Assisted Chest Dip (kneeling) targets the same pectorals using leverage machine instead.