ChestIntermediate
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
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.