Chest exercise · body weight
Isometric Wipers
The isometric wipers is a bodyweight exercise that targets the chest (pectorals), with the shoulders, triceps and core assisting.
- Target muscle
- Pectorals
- Also works
- Shoulders, triceps, core
- Equipment
- Body weight
- Body part
- Chest
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.
Sets and reps
Hold for 20–60 seconds with good form, rest, and repeat for 3 sets. Add time week by week.
Muscles worked
The main muscle is the chest (pectorals). The shoulders, triceps and core work as secondary muscles. See all chest exercises or every bodyweight exercise.
