TETSUIsometric Wipers
The Isometric Wipers are bodyweight exercises for the chest that primarily target the pectorals, with the shoulders, triceps and core assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to do the Isometric Wipers
- Start by lying flat on your back on a mat or bench.
- Extend your arms straight out to the sides, perpendicular to your body.
- Engage your core and lift both legs off the ground, keeping them together and straight.
- Slowly lower your legs to one side, aiming to touch the ground with your feet while maintaining control.
- Pause for a moment, then use your core to lift your legs back to the starting position.
- Repeat the movement, this time lowering your legs to the opposite side.
- Continue alternating sides for the desired number of repetitions.
Common questions
What muscles do the Isometric Wipers work?
The Isometric Wipers primarily target the pectorals. The shoulders, triceps and core work as supporting muscles.
What equipment do I need for the Isometric Wipers?
None. The Isometric Wipers use your body weight only, so you can do it anywhere.
How many sets and reps of the Isometric Wipers should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Isometric Wipers works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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