See-Saw Press (Alternating Side Press)
A intermediate strength exercise for the shoulders, done with a dumbbell.
How to do the See-Saw Press (Alternating Side Press)
- Grab a dumbbell with each hand and stand up erect.
- 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.
- 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.
- 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.
- Repeat for the recommended amount of repetitions.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the See-Saw Press (Alternating Side Press)
Arnold Dumbbell PressDumbbell · Intermediate
Cuban PressDumbbell · Intermediate
Dumbbell One-Arm Shoulder PressDumbbell · Intermediate
Dumbbell One-Arm Upright RowDumbbell · Intermediate
Dumbbell Shoulder PressDumbbell · Intermediate
Iron CrossDumbbell · Intermediate
Standing Palms-In Dumbbell PressDumbbell · Intermediate
Dumbbell Lying One-Arm Rear Lateral RaiseDumbbell · Intermediate
Questions
What muscles does the See-Saw Press (Alternating Side Press) work?
Mainly the shoulders, with the abs and triceps helping.
Is the See-Saw Press (Alternating Side Press) good for beginners?
It's rated intermediate. Beginners can build up to it with a simpler variation first.
What can I do instead of the See-Saw Press (Alternating Side Press)?
Good alternatives that train the shoulders: Arnold Dumbbell Press, Cuban Press, Dumbbell One-Arm Shoulder Press or Dumbbell One-Arm Upright Row.
How many sets and reps of the See-Saw Press (Alternating Side Press) should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).