10 Best Kettlebell Seesaw Press Alternatives for Limited Equipment
If you can’t perform the Kettlebell Seesaw Press, use exercises that preserve the unilateral overhead press pattern and deltoid loading. Good options include single-arm dumbbell press, landmine press, strict overhead press, pike push-up, and kettlebell push press. Focus on elbow tracking and scapular control to keep delts engaged.
Original Exercise: Kettlebell Seesaw Press
How to Perform Kettlebell Seesaw Press
- Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
- Press one kettlebell overhead while keeping the other kettlebell at shoulder height.
- Lower the pressed kettlebell back to shoulder height while simultaneously pressing the other kettlebell overhead.
- Continue alternating the pressing motion, creating a seesaw-like movement.
- Repeat for the desired number of repetitions.
Best Kettlebell Seesaw Press Alternatives
1. Dumbbell Standing Alternate Overhead Press
94.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing forward.
- Press one dumbbell overhead, fully extending your arm.
- Lower the dumbbell back to shoulder level.
- Repeat with the other arm.
- Continue alternating arms for the desired number of repetitions.
2. Dumbbell One Arm Shoulder Press
93% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand at shoulder level, palm facing forward.
- Press the dumbbell upward until your arm is fully extended overhead.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
3. Dumbbell One Arm Shoulder Press V. 2
92.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand at shoulder level, palm facing forward.
- Engage your core and press the dumbbell straight up overhead, fully extending your arm.
- Pause for a moment at the top, then slowly lower the dumbbell back to shoulder level.
- Repeat for the desired number of repetitions, then switch to the other arm.
4. Dumbbell Shoulder Press
92.2% MatchHow to perform this exercise
- While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.
- Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
- Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
- Now, exhale and push the dumbbells upward until they touch at the top.
- Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
5. Dumbbell W-press
92.2% MatchHow to perform this exercise
- Sit on a bench with a dumbbell in each hand, palms facing forward.
- Raise the dumbbells to shoulder height, elbows bent and palms facing forward.
- Press the dumbbells upward until your arms are fully extended overhead.
- Lower the dumbbells back to shoulder height.
- Repeat for the desired number of repetitions.
6. Dumbbell Arnold Press
92.2% MatchHow to perform this exercise
- Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent.
- Press the dumbbells upward until your arms are fully extended and your palms are facing forward.
- Rotate your wrists as you lift, so that your palms are facing forward at the top of the movement.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
7. Dumbbell Cuban Press V. 2
91.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with your palms facing down.
- Keeping your core engaged and your back straight, press the dumbbells straight up overhead until your arms are fully extended.
- Rotate your wrists so that your palms are facing forward.
- Lower the dumbbells back down to shoulder height, rotating your wrists back to the starting position.
- Repeat for the desired number of repetitions.
8. Cuban Press
91.4% MatchHow to perform this exercise
- Take a dumbbell in each hand with a pronated grip in a standing position. Raise your upper arms so that they are parallel to the floor, allowing your lower arms to hang in the "scarecrow" position. This will be your starting position.
- To initiate the movement, externally rotate the shoulders to move the upper arm 180 degrees. Keep the upper arms in place, rotating the upper arms until the wrists are directly above the elbows, the forearms perpendicular to the floor.
- Now press the dumbbells by extending at the elbows, straightening your arms overhead.
- Return to the starting position as you breathe in by reversing the steps.
- Repeat for the recommended amount of repetitions.
9. Barbell Shoulder Press
88.2% MatchHow to perform this exercise
- Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
- Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
- Lower the bar down to the shoulders slowly as you inhale.
- Lift the bar back up to the starting position as you exhale.
- Repeat for the recommended amount of repetitions.
10. Dumbbell Scott Press
88.2% MatchHow to perform this exercise
- Sit on a bench with a dumbbell in each hand, palms facing forward.
- Raise the dumbbells to shoulder height, with your elbows bent and palms facing forward.
- Press the dumbbells upward until your arms are fully extended.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Why You Might Need a Kettlebell Seesaw Press Alternative
You may substitute the Kettlebell Seesaw Press for several reasons: lack of kettlebells, shoulder pain, or program variety. If a kettlebell’s uneven load irritates the rotator cuff, choose a neutral-grip dumbbell press to reduce shear and keep the humeral head centered. For rehab or pain, pick a landmine press and press on a diagonal to limit extreme shoulder abduction and reduce impingement. If you need to train core anti-rotation like in the seesaw, use single-arm presses and brace your obliques — cue: inhale, brace, press while keeping ribs down. Each alternative preserves deltoid activation but alters stability demands and range-of-motion.
How to Choose the Right Substitute
Select a substitute based on equipment, shoulder health, and training goal. For maximal delt hypertrophy choose seated or strict single-arm dumbbell presses and emphasize a controlled eccentric (3–4 seconds) — cue: tuck the chin, keep the elbow slightly forward to bias anterior and lateral delts. If you lack weights, use pike push-ups or elevated feet to increase vertical load and scapular protraction. For shoulder rehab or reduced impingement risk, use landmine presses with a neutral grip to limit abduction and external rotation. Prioritize progressive overload and movement quality: stop if you lose scapular control or feel sharp pain.
Frequently Asked Questions
What muscles does Kettlebell Seesaw Press work?
The seesaw press targets the deltoids — primarily the anterior and lateral heads — while recruiting triceps and upper pectoralis for lockout. It also demands scapular stabilizers and anti-rotational core engagement due to the alternating load; cue: brace your obliques and keep the scapula depressed during each press.
What is the best bodyweight alternative to Kettlebell Seesaw Press?
A pike push-up is the best bodyweight option to load the vertical pressing pattern and hit the delts. Set hips high, tuck the chin, and drive through the palms to push your head toward the floor; this increases anterior and lateral delt activation while reducing load on the lower back.
Can I build muscle without doing Kettlebell Seesaw Press?
Yes. You can build shoulder muscle with other progressive presses — single-arm dumbbell presses, landmine presses, strict barbell overhead presses, and weighted pike push-ups all work. Focus on progressive overload, full range of motion, and cues that maintain scapular control and consistent deltoid tension.
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