Isometric Wipers

How to do it

1. Take a push-up position with your hands a little wider than your shoulders.
2. Lower yourself halfway down and hold there — elbows bent, chest above the floor.
3. Brace your stomach and squeeze your glutes so the body holds one line.
4. Without pressing up, shift your weight across to one arm, then the other.
5. Keep the elbows bent and the chest at the same height throughout.
6. Come down to the floor deliberately when the position starts to break.

Common mistakes

• Letting the chest rise as you shift. The height is held; pressing up between shifts turns the movement into a series of partial push-ups.
• Letting the hips drop or pike. The body holds one line, and the halfway position is where that is hardest.
• Shifting so far that one arm takes almost everything. The weight moves across; arriving over one hand in a bent-arm position is where a shoulder gets stuck.
• Treating it as a chest exercise. The chest holds a position; what the shifting adds is the trunk resisting a load that keeps moving.

Muscles worked

Primary

• Pecs

Secondary

• Abs
• Shoulders
• Triceps