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Chest · Intermediate

Isometric Push Up Wipers

Advanced push-up isometric combined with alternating lower-body sweeps for pressing and anti-rotation control.

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Isometric Push Up Wipers demonstration

Exercise overview

Training details

ChestShouldersTricepsCore

Equipment

Bodyweight

Sets × time

3 × 20 sec

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lower into the bottom or prescribed mid-range of a push-up and hold the body in a rigid line from head to heels.
  2. 02Keep the hands planted, shoulders active, elbows controlled, and chest hovering at the same height.
  3. 03Pivot or step the feet to sweep the lower body toward one side while the upper body remains nearly fixed.
  4. 04Return through the center and sweep toward the opposite side without letting the hips sag or rise.
  5. 05Continue the alternating wiper pattern for the assigned time or repetitions, then press or step out of the hold safely.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionPush-UpRelated variationBodyweight Triceps Extension from Plank PositionRelated variationBosu Ball Push UpRelated variationDecline Push-UpRelated variationDive Bomber Push UpRelated variationDrop Push-Up

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell FlyComparable substituteBench PressComparable substituteDumbbell Deep Push up and Renegade RowComparable substituteDumbbell Renegade RowComparable substituteCable Triceps PushdownComparable substituteDiamond Push-Up

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