Isometric Wipers

A beginner strength exercise for the chest, done with just your bodyweight.

Main muscles: Chest
Also works: Abs, Shoulders and Triceps
Equipment: Bodyweight
Level: Beginner
Type: Compound
Movement: Push

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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Isometric Wipers

Questions

What muscles does the Isometric Wipers work?

Mainly the chest, with the abs, shoulders and triceps helping.

Is the Isometric Wipers good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Isometric Wipers?

Good alternatives that train the chest: Decline Push-Up, Incline Push-Up, Incline Push-Up Medium or Incline Push-Up Reverse Grip.

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

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).