See-Saw Press (Alternating Side Press)
Muscles worked
Instructions
- 1Grab a dumbbell with each hand and stand up erect.
- 2Clean (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.
- 3Now 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.
- 4Once 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.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About See-Saw Press (Alternating Side Press)
The see-saw press, or alternating side press, starts from an Arnold-press-like position but replaces the vertical press with a diagonal extension paired with a lateral torso lean. Each rep resembles a rocking motion, one arm rising diagonally while the torso bends to the opposite side. This movement engages the front deltoid through an unusual plane while heavily involving the obliques to control the lateral lean. It's an excellent exercise for building functional pressing strength combined with core work, popular in general athletic conditioning. It requires coordination and a moderate weight to execute the full movement properly.
check_circleBenefits
- check_circleBuilds pressing strength through an unusual diagonal plane
- check_circleHeavily engages the obliques and core control
- check_circleImproves overall body coordination
- check_circleGood alternative to the Arnold press for varying angles
lightbulbExecution tips
- lightbulbUse a moderate weight to properly master the coordination
- lightbulbRotate from the hip, not just the torso
- lightbulbExhale as you raise the arm, inhale on the way back
- lightbulbKeep a controlled pace rather than a fast one
warningCommon mistakes
- warningUsing a weight too heavy that breaks the coordination
- warningForgetting the lateral torso lean
- warningMoving too fast without control
- warningNeglecting equal alternation between sides
helpFrequently asked questions
How is this different from the Arnold press?expand_more
The see-saw press replaces the simultaneous vertical press with an alternating diagonal extension paired with a lateral torso lean.
What weight should I start with?expand_more
A light to moderate weight while you master the coordination between the press and the lateral lean.
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