Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Demonstration
IntermediateIsolationBodyweight
Isometric Wipers
Pectorals · Chest
3
sets
10–12
reps
1m
Rest time
~6
Calories / set
Instructions
- 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.
Muscles worked
Primary
Pectorals
shoulders
Secondary
shoulderstricepscore
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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Alternatives
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