Isometric Wipers

Muscles worked

Setup

1. Begin in a high plank position with your hands placed slightly wider than shoulder-width apart.
2. Engage your glutes and pull your belly button toward your spine to create a rigid, straight line from head to heels.
3. Lower your body until your chest is just a few inches off the floor, maintaining a 45-degree angle with your elbows.

How to do it

1. While holding the low position, slowly shift your entire body weight toward your right hand by partially extending your left arm.
2. Inhale as you slide your chest across the floor toward the left hand, keeping your torso parallel to the ground.
3. Exhale and hold the tension at the furthest point of the shift before sliding back to the center or the opposite side.
4. Maintain a slow, controlled tempo, ensuring your chest stays at a constant height throughout the lateral movement.

Form checklist

• Keep your hips level with your shoulders; do not let them sag or pike upward.
• Ensure your neck stays neutral by looking at a point on the floor slightly in front of your hands.
• Maintain full core tension to prevent the lower back from arching during the weight shift.
• Keep your elbows tucked; avoid flaring them out to 90 degrees to protect the shoulder joints.

Pro tips

• Focus on 'pulling' yourself toward the lead hand while 'pushing' away with the trailing hand to maximize pectoral and serratus engagement.
• Imagine your chest is a squeegee staying in constant, light contact with a glass surface to ensure a perfectly level lateral path.

Make it harder

• Pause for 3-5 seconds at the furthest point of each lateral shift to increase isometric demand.
• Perform the movement with your feet elevated on a bench to shift more weight onto the upper pectorals and anterior deltoids.

Frequently asked

What muscles does the isometric wipers work?

The isometric wipers primarily targets the pectorals, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the isometric wipers?

The isometric wipers requires no equipment — just your body weight.

Is the isometric wipers good for beginners?

The isometric wipers is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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