Isometric Wipers
Isometric Wipers is a bodyweight exercise - closed-chain press exercise involving Pectoralis major, Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major, Triceps brachii
- Secondary muscles
- Anterior deltoid, Serratus anterior, Rectus abdominis, Gluteus maximus
- Exercise type
- Bodyweight exercise - closed-chain press
Exercise technique
- Start
Place your hands slightly wider than your shoulders.
- Straight line
Support yourself on your toes with hips aligned to your shoulders.
- Side transfer
Shift your weight toward one hand.
- Lower
Bend the loaded elbow and lower your chest toward that side.
- Press to center
Extend the bent elbow to raise your torso.
- Other side
Shift to the other hand and lower.
- Repeat
Continue side-to-side transitions without rotating your pelvis.
Key technique points
- Move your chest between your hands under control.
- Do not turn your hips sideways.
- Do not forcefully lock the unloaded arm backward.
- Maintain hand contact during the transition.
- Lower without sagging through your back.
- Choose lateral reach according to arm control.
Common mistakes
Pelvic rotation
The lateral transfer becomes torso twisting.
Lifting a hand
The two-hand support described here changes.
Sagging lower back
Body alignment is disrupted.
Reaching too far sideways
The shoulder support line is exceeded.
Jumping quickly
Momentum replaces a controlled transition.
Aiming with the head
Neck extension imitates chest movement.
Frequently asked questions
Isometric Wipers: why is “Pelvic rotation” a mistake?
The lateral transfer becomes torso twisting.
Isometric Wipers: why is “Lifting a hand” a mistake?
The two-hand support described here changes.
Isometric Wipers: why is “Sagging lower back” a mistake?
Body alignment is disrupted.
Isometric Wipers: why is “Reaching too far sideways” a mistake?
The shoulder support line is exceeded.
Isometric Wipers: why is “Jumping quickly” a mistake?
Momentum replaces a controlled transition.
Isometric Wipers: why is “Aiming with the head” a mistake?
Neck extension imitates chest movement.
What should I focus on when doing Isometric Wipers?
Move your chest between your hands under control. Do not turn your hips sideways. Do not forcefully lock the unloaded arm backward. Maintain hand contact during the transition. Lower without sagging through your back. Choose lateral reach according to arm control.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.