maratoolIsometric Wipers
How to do the isometric wipers
- 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.
Muscles worked
The prime mover is the pectoralis major, which drives the upper arm forward and across the body.
Because more than one joint is moving, the work does not stay in one place: the abdominals brace the trunk so force can pass between the hips and the shoulders; the deltoids stabilise the shoulder and add force at the top of the range; the triceps straighten the elbow to finish the movement.
Every exercise for:ChestAbdominalsShouldersTriceps
How this movement works
The working muscles shorten as they drive the load away from you, and more than one joint changes angle to do it. Load spreads down a chain instead of sitting on one muscle, which is why a compound push handles more weight than any single-joint alternative — and why joint position, not the muscle, is usually what fails first.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
No equipment at all. The resistance is your own bodyweight, so you progress by changing leverage, range or tempo rather than by adding plates — and you can do it anywhere.
Every exercise using:Body only
These train the chest too, using equipment this one does not:
- Leg-Over Floor Presskettlebell
- Leverage Chest Pressmachine
- Low Cable Crossovercable
- Medicine Ball Chest Passmedicine ball
- Neck Pressbarbell
Difficulty
Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.
Of the 105 chest exercises in this database, 63 are listed at beginner level.
Photos: free-exercise-db — public domain (Unlicense) Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.