10 Best Isometric Wipers Alternatives for Bodyweight Chest Training

Isometric Wipers are done lying face down. Ranked closest by our scoring: the Push Up On Bosu Ball, the Push-up (Bosu Ball) and Push-ups With Feet On An Exercise Ball. Three harder versions, the Plyo Push-up, the Chest Tap Push-up and the Clap Push Up, are listed below as progressions rather than swaps.

Isometric WipersWatch the Isometric Wipers

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do Isometric Wipers

The steps for Isometric Wipers themselves, so you can judge how close each substitute below really is.

Pectorals, with shoulders, triceps, core · Bodyweight · Intermediate · Compound

  1. Start by lying flat on your back on a mat or bench.
  2. Extend your arms straight out to the sides, perpendicular to your body.
  3. Engage your core and lift both legs off the ground, keeping them together and straight.
  4. Slowly lower your legs to one side, aiming to touch the ground with your feet while maintaining control.
  5. Pause for a moment, then use your core to lift your legs back to the starting position.
  6. Repeat the movement, this time lowering your legs to the opposite side.
  7. Continue alternating sides for the desired number of repetitions.

The 10 Best Isometric Wipers Alternatives

10 substitutes, ranked by how closely each one matches Isometric Wipers on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Push Up On Bosu BallPlay demonstration

    1. Push Up On Bosu Ball

    86% match

    Pectorals · Intermediate · Compound

    A good swap when you have a stability ball to work with, and it still works the pectorals.

    • Stability-ball
    How to perform it
    1. Place the bosu ball on the ground with the flat side facing up.
    2. Position yourself in a push-up position with your hands on the outer edges of the bosu ball.
    3. Engage your core and lower your body down towards the bosu ball by bending your elbows.
    4. Push yourself back up to the starting position by extending your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as Isometric Wipers
    • Equipment: bodyweight only, the same as Isometric Wipers
    • Body position: lying face down, the same as Isometric Wipers
  2. Plyo Push-up

    Progression

    2. Plyo Push-up

    85% match

    Pectorals · Advanced · Compound

    Pick this when you want a harder version that still works the pectorals.

    • Bodyweight
    How to perform it
    1. Move into a prone position on the floor, supporting your weight on your hands and toes.
    2. Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the movement. This will be your starting position.
    3. Descend by flexing at the elbow, lowering your chest towards the ground.
    4. At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible. Attempt to push your upper body up until your hands leave the ground.
    5. Return to the starting position and repeat the exercise.
    6. For added difficulty, add claps into the movement while you are air borne.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as Isometric Wipers
    • Equipment: bodyweight only, the same as Isometric Wipers
    • Body position: lying face down, the same as Isometric Wipers

Isometric Wipers FAQ

What muscles does Isometric Wipers work?

Isometric Wipers primarily target the pectoralis major via sustained horizontal adduction and isometric tension, with secondary activation of the anterior deltoid and serratus anterior for scapular control. Keep a packed shoulder and slight scapular retraction to bias pec loading and limit deltoid takeover.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.