Isometric Wipers

An advanced isometric chest and core exercise performed in push-up position where you shift body weight side to side, building unilateral stability.

Instructions

1. Assume a push-up position with your hands slightly wider than shoulder width and your body in a straight line.
2. Keep your arms fully extended with your weight supported on your hands and toes.
3. Shift your body weight as far to the right as possible while maintaining the rigid body position.
4. Allow a slight flex at the right elbow as you shift, but do not lower your body significantly.
5. Hold this weighted position briefly, then shift your weight back toward center.
6. Shift your body weight as far to the left as possible, again allowing a slight elbow flex on that side.
7. Hold this weighted position briefly.
8. Return to center and repeat for the desired number of alternating shifts.
9. Each complete left-right shift counts as one repetition.

Tips

• Maintain maximum body tension throughout; avoid sagging hips or arching your back excessively.
• Keep your shoulders packed back and stable; avoid letting them round forward.
• Focus on weight distribution and core stability rather than moving quickly.
• For an easier variation, perform the movement from your knees.
• For a more challenging variation, perform it from a push-up position with arms bent at 90 degrees.
• This exercise builds exceptional core stability and unilateral shoulder strength.
• Move deliberately and with control to maximize the stability challenge.