Isometric Wipers
Hold the bottom of a wide push-up and shift the chest slowly from one hand to the other and back, like a wiper, never pressing up; held for time.
How to do it
Setup
Wide push-up position, hands well outside the shoulders, chest lowered to just above the floor.
Steps
- Shift the chest over toward one hand as the other arm straightens.
- Glide back through the middle without rising.
- Shift over to the other hand and keep wiping for the set's time.
Common mistakes
Pressing up between the shifts: the whole set stays at the bottom. Hips sagging as the arms tire: brace and squeeze the glutes. Chest touching down to rest: hover just above the floor.
Breathing
Steady throughout; never held.
