ChestBeginner

Isometric Wipers

Strength movement using Body Only.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary ChestSupporting Abdominals, Shoulders, Triceps

Movement instructions

1
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.
2
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.
3
Reverse the motion by extending the flexed arm, pushing yourself up and then dropping to the other side.
4
Repeat for the desired number of repetitions.

Technique guidance

Breathe continuously in a slow, regular rhythm while holding the position. Shorten or stop the hold if you cannot breathe normally.

Use a position and hold duration that still allow normal breathing and stable alignment.
End the hold if you feel sharp pain, dizziness, or loss of control.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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