The isometric wiper is a very unconventional chest exercise but it’s also very effective in training the chest muscles. The triceps and shoulders also receive stimulation as secondary movers and the exercise simulates a push-up with a movement variation.

This exercise can be performed by anyone with any level of training and it can be done on your knees to decrease the level of difficulty. The isometric wiper is an ideal movement for when you don’t have access to a gym but it’s also beneficial as a functional bodyweight exercise.

Make sure to try it out and see how it helps your chest development.

In This Exercise:

  • Target Muscle Group: Pectoralis Major
  • Type: Strength
  • Mechanics: Compound
  • Equipment: Floor Mat (Optional)
  • Difficulty: Intermediate

Exercise Instructions

  1. Get into the push-up position on the floor but spread your arms out and bend your elbows at a 90-degree angle with your hands positioned outward.
  2. Then, push your upper body from side to side so that each arm is extended straight during each repetition.
  3. Repeat for the desired number of reps.

Variations & Tips:

  • You can also do the isometric wiper on your knees if you don’t have sufficient upper body strength.
  • Contract your chest muscles every time you press your body with one arm to each side.
  • The isometric wiper targets the chest muscles but the triceps and shoulders get worked secondarily.

Watch: How to do the isometric wiper