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운동 라이브러리
Isometric Wipers
A pressed-palm chest isometric where the squeezed hands sweep slowly side to side, keeping the pecs under continuous tension through a changing arm angle.
가슴맨몸Isometric press
주동근
대흉근
협응근
전면 삼각근이두코어
장비
맨몸
패턴
Isometric press
준비 자세
- 01Stand tall with feet hip width and the trunk braced.
- 02Press the palms together in front of the sternum, elbows lifted.
- 03Build a hard squeeze between the palms before any movement.
- 04Keep the shoulders pulled down away from the ears.
수행
- 01While maintaining the squeeze, sweep the pressed hands slowly toward one side.
- 02Move only as far as the squeeze can be kept strong, roughly shoulder line.
- 03Sweep back through center to the other side like a windshield wiper.
- 04Continue alternating sides at a slow, deliberate pace.
체크포인트
- -Palm pressure never drops during the sweep.
- -Torso stays square; the hands move, not the trunk.
- -Constant tension is felt shifting across the chest.
- -Breathing stays steady throughout the set.
흔한 실수
- -Losing the squeeze as the hands travel away from center.
- -Rotating the torso instead of sweeping the arms.
- -Moving too fast to keep meaningful tension.
- -Dropping the elbows so the pecs disengage.
프로그래밍 노트
- -Use 2 to 4 sets of 20 to 40 seconds of continuous sweeping.
- -Good as a burnout after pressing or as no-equipment chest work.
- -Slow the sweep down before adding time when progressing.