Exercise

Isometric Wipers

Also known as: isometric wipers pushup, side to side pushup wipers, shifting pushup, windshield wiper pushup

Isometric Wipers is a compound exercise for the chest. Main target: middle chest. Also works: upper abs, anterior deltoid and triceps lateral head. No equipment needed — just your bodyweight.

EquipmentBodyweight

TypeCompound (multi-joint)

MovementPush

CategoryStrength

Muscles worked

Primary

Middle chest

Secondary

Upper abs Anterior deltoid Triceps lateral head

How to do it

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.
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.
Reverse the motion by extending the flexed arm, pushing yourself up and then dropping to the other side.
Repeat for the desired number of repetitions.