See-Saw Press (Alternating Side Press)
How to do the See-Saw Press (Alternating Side Press)
- 1
Grab a dumbbell with each hand and stand up erect.
- 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.
- 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.
- 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.
- 5
Repeat for the recommended amount of repetitions.
How to program the See-Saw Press (Alternating Side Press)
Sets and reps
As a compound movement, the See-Saw Press (Alternating Side Press) responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The See-Saw Press (Alternating Side Press) is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the See-Saw Press (Alternating Side Press) work?
The See-Saw Press (Alternating Side Press) primarily targets the Shoulders. It also recruits the Abdominals, Triceps as supporting muscles.
What equipment do I need for the See-Saw Press (Alternating Side Press)?
You need Dumbbell. Difficulty level: Intermediate.
How many sets and reps of the See-Saw Press (Alternating Side Press) should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
