Isometric Wiper
From a wide push-up position you shift slowly to one side, bending that arm while the other stays straight, then press through to the other side; builds single-arm pressing strength on the way to the archer push-up.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Triceps
- Front Delts
- Abs (Rectus Abdominis)
- Obliques
- Sets
- 3
- Reps
- 6–10 per side
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Start in a high plank with the hands a little wider than shoulder width and the body straight.
Shift your weight toward one hand, bending that elbow as the chest lowers over it.
Keep the other arm straight and the hips level.
Press through the bent arm to return to the middle.
Shift across to the other side and repeat.
Breathing: Inhale as you shift and lower, exhale as you press back to the middle.
Coaching tips
Chest travels over the hand
Hips stay square
Slow and controlled
Common mistakes
Rotating the hips
Dropping into the bottom instead of lowering under control
Bending both arms equally
Safety notes
Keep the range short at first if the working shoulder feels strained.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.