Isometric Wipers Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Body weight
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Brachialis, Triceps Brachii, Brachioradialis, Biceps Brachii, Deltoid Anterior, Pectoralis Major Clavicular Head
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Chest Wipers, Isometric Chest Wipers
Visualised Target Muscle Groups
Front
Back
How to: Isometric Wipers
- Lie on your back with your knees bent and feet flat on the ground.
- Extend your arms above your chest, palms together.
- Engage your chest and slowly open your arms wide, keeping a slight bend in your elbows.
- Bring your arms back to the starting position while maintaining control.
- Repeat for the desired number of repetitions.
Common Mistakes
- Allowing elbows to flare out excessively.
- Rushing through the movement instead of maintaining control.
- Not engaging the core, leading to strain on the lower back.
Modifications
- Perform on your knees instead of your feet for less intensity.
- Decrease the range of motion if you feel discomfort.
Tips
- Keep your core engaged throughout the exercise.
- Ensure your elbows remain slightly bent and do not lock out.
- Focus on controlled movements rather than speed to maximize muscle engagement.
Isometric Wipers Alternatives
Tags
chest
strength
isometric
training
core
upper body
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