Chest Exercise · Body Weight
Isometric Wipers
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.
Go to the movement steps- Category
- Chest
- Equipment
- Body Weight
- Target
- Pectorals
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Isometric Wipers
- Begin lying flat on your back on a mat or bench.
- Stretch your arms out to the sides, perpendicular to your torso.
- Brace your core and raise both legs off the floor, keeping them together and straight.
- Slowly lower your legs to one side under control, aiming to touch the floor with your feet.
- Pause briefly, then use your core to bring your legs back up to the starting position.
- Repeat the movement lowering your legs to the opposite side this time.
- Keep alternating sides for the desired number of repetitions.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Isometric Wipers mainly targets your Pectorals, with your Shoulders helping support the movement, along with your Triceps, Core.
More Chest Exercises
Archer Push Up
Assisted Chest Dip (kneeling)
Assisted Seated Pectoralis Major Stretch With Stability Ball
Assisted Wide-Grip Chest Dip (kneeling)
Band Bench Press
Band One Arm Twisting Chest Press
More Pectorals Exercises
Barbell Bench Press
Barbell Decline Bench Press
Barbell Decline Pullover
Barbell Decline Wide-Grip Press
Barbell Front Raise And Pullover
Barbell Guillotine Bench Press
FAQ
- What muscles does the Isometric Wipers work?
- The Isometric Wipers mainly works your pectorals. It also helps strengthen your shoulders and triceps, core. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Isometric Wipers?
- You do the Isometric Wipers with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Isometric Wipers?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Isometric Wipers?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.