Quick Answer
Push-Up Wiper is a intermediate strength exercise that targets your chest, triceps and core. It uses only your bodyweight. Start high plank.
Video Tutorial
How to Perform the Push-Up Wiper
- 1
Start high plank.
- 2
Shift weight slightly right, bend right elbow slightly (isometric hold).
- 3
Push back to center.
- 4
Shift weight slightly left, bend left elbow slightly.
- 5
Push back to center.
- 6
Continue alternating side shifts with slight bend/hold.
- 7
Maintain straight body, engaged core.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Push-Up Wiper isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Push-Up Wiper work?
The Push-Up Wiper primarily works your chest, triceps and core. Secondary muscles include the abdominals, shoulders and obliques.
What equipment do I need for the Push-Up Wiper?
The Push-Up Wiper needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Push-Up Wiper suitable for beginners?
The Push-Up Wiper is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Push-Up Wiper should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Push-Up Wiper every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train chest, triceps and core more frequently, alternate harder and easier variations and keep overall weekly volume moderate.