See-Saw Press (Alternating Side Press)
Performed alternating sides to keep constant tension on both limbs, this variation primarily targets your Shoulders, with support from Abdominals, Triceps. It requires dumbbell and is best suited to intermediate lifters.
Intermediate level · Equipment: Dumbbell · Compound · Push
Primary muscles: Shoulders Secondary muscles: Abdominals, Triceps
How to perform See-Saw Press (Alternating Side Press)
- Step 1. Grab a dumbbell with each hand and stand up erect.
- Step 2. Clean (lift) the dumbbells to the chest/shoulder level and then rotate your wrists so that your palms are facing towards you as if you were getting ready to perform an Arnold Press. This will be your starting position.
- Step 3. Now start extending your left arm overhead as you rotate the wrist so that the palm of your hand faces forward as you go up. Your elbows should come out also as you lift the weight. Simultaneously, you will also be bending from your hip to your opposite side. Tip: If you perform the exercise correctly, is should look as if you are trying to reach for something overhead on the right hand side of your body, but with your left arm. Breathe out as you perform this movement.
- Step 4. Once you reach the top position breathe in. Then, with the weight fully extended overhead and you bent over to your right hand side, begin the movement to the left side.
- Step 5. Repeat for the recommended amount of repetitions.
Frequently asked questions
What is the primary muscle group targeted by the see-saw press?
The movement primarily targets the anterior and medial deltoids. It also engages the triceps and core stabilizers to maintain balance while alternating the weights.
How should the timing of the press be executed for proper form?
One weight should begin descending as the other starts ascending, creating a continuous fluid motion. Avoid pausing at the top or bottom to maintain constant tension on the shoulders.
What is a common mistake to avoid during the movement?
Excessive leaning or side-bending of the torso is a frequent error. Keep the spine neutral and the core braced to ensure the shoulders are doing the work rather than the lower back.
How can a beginner simplify this exercise if the rhythm is difficult?
Start with a standard alternating overhead press where one arm finishes the full repetition before the other begins. This allows for better control over stability before moving to the see-saw rhythm.
What is the recommended set and rep range for shoulder hypertrophy?
Perform 3 to 4 sets of 8 to 12 repetitions per arm using a moderate weight. This volume provides sufficient time under tension to stimulate muscle growth while maintaining technical proficiency.
Sample sets & reps for See-Saw Press (Alternating Side Press)
- Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
- Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
- Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Shoulders exercises
- Alternating Cable Shoulder Press — cable
- Alternating Kettlebell Press — kettlebell
- Anti-Gravity Press — barbell
- Arm Circles — stretch
- Back Flyes - With Bands — band
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