Isometric Wipers

Advanced

Pectorals

Body Weight

Built around pure bodyweight leverage, Isometric Wipers fits in after your main press and builds a chest that grows from tension.

How to do 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.

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Isometric Wipers Sets and Reps by Goal

Strength

5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Add reps first, then slow the lowering phase.

Hypertrophy

4-5 sets of 15-20 reps with 45-60 seconds of rest. Change leverage or elevation before you add load.

Endurance

4 sets of 40 seconds of unbroken work with 30 seconds of rest. Hold the end position for a beat once reps come easily.

Common Isometric Wipers Mistakes

Rushing reps so gravity does most of the work

Take two to three counts on the lowering phase of every rep.

Cutting the range short so the chest never lengthens

Lower under control to a real stretch before pressing back.

Stacking hard sessions with no lighter week in sight

Plan a reduced-volume week roughly every fourth week.

Easier and Harder Than Isometric Wipers

Easier progression

Medicine Ball Chest Push With Run Release

Swap Isometric Wipers For

Smith Wide Grip Bench Press

Cable One Arm Press On Exercise Ball

Dumbbell One Arm Chest Fly On Exercise Ball

Isometric Wipers — Frequently Asked Questions

How do you 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. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Isometric Wipers work?

The Isometric Wipers primarily targets the pectorals. It is classified as a chest exercise and is performed with your bodyweight only.

How many sets and reps of the Isometric Wipers should I do?

For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Isometric Wipers good for beginners?

Not usually. The Isometric Wipers is an advanced movement that assumes existing strength and joint control. Build up through easier chest progressions first, then add this once the basics feel comfortable.

What can I do instead of the Isometric Wipers?

Try the Smith Wide Grip Bench Press, Cable One Arm Press On Exercise Ball or the Dumbbell One Arm Chest Fly On Exercise Ball. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.