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Isometric Wipers Alternative

12 substitute exercises that target the same muscles

1
Full Planche Push-Up demonstration

Full Planche Push-Up
2
Rotating Push-Up demonstration

Rotating Push-Up
3
Chaturanga Pose demonstration

Chaturanga Pose
4
Plank Push-Up Row demonstration

Plank Push-Up Row
5
Burpee Long Jump with Push-Up demonstration

Burpee Long Jump with Push-Up
6
Four Limbed Staff demonstration

Four Limbed Staff
7
3 Leg Chaturanga Pose demonstration

3 Leg Chaturanga Pose
8
Push-Up with Twist demonstration

Push-Up with Twist
9
Frog Planche demonstration

Frog Planche
10
Rotate Push-Up demonstration

Rotate Push-Up
11
Shoulder Tap Push-Up demonstration

Shoulder Tap Push-Up
12
Push-Up to Side Plank demonstration

Push-Up to Side Plank

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Isometric Wipers trains

Primary Pectoralis Major Sternal Head Rectus Abdominis Triceps Brachii

Secondary Deltoid Anterior Obliques Serratus Anterior

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