Isometric Wipers

Technique

How to perform Isometric Wipers

1. Place your hands slightly wider than shoulder width and extend your legs behind you into a push-up position.
2. Bend your elbows and lower until your chest hovers just above the ground.
3. Keep that low height as you shift your chest toward one hand, bending that elbow further while the opposite arm lengthens.
4. Move across toward the other hand, reversing the arm positions without pressing your chest upward.
5. Keep your trunk and hips moving together rather than letting your lower back sag or your torso twist.
6. Continue the controlled side-to-side shifts, then lower your knees to finish.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.