Step by step instructions, muscle activation and variants for the Isometric Wipers.
Isometric wipers are a bodyweight chest exercise performed lying on your back. You press your palms firmly together to create constant isometric tension through the chest, then sweep your arms from side to side like windshield wipers while maintaining that inward squeeze.
Common mistakes content is coming soon.
The Isometric Wipers is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.