Isometric Wipers

Also called side to side push up, windshield wiper push up and archer push up.

Works

Chest, plus abs, shoulders and triceps

Equipment

Bodyweight

Level

Beginner

Type

Compound

How to do it

Setup. Assume a push-up position, supporting your weight on your hands and toes while keeping your body straight. Your hands should be just outside of shoulder width. This will be your starting position.

1. Begin by shifting your body weight as far to one side as possible, allowing the elbow on that side to flex as you lower your body.
2. Reverse the motion by extending the flexed arm, pushing yourself up and then dropping to the other side.
3. Repeat for the desired number of repetitions.

Cues

• Push-up position, hands wide.
• Shift to one side, bend that elbow.
• Other arm stays straight.
• Push back to center.

Common mistakes

• Hips sagging.
• Rushing the shift.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder and sore wrists. Pain that's sharp or gets worse set to set means stop.

Harder

Easier

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