10 Best Kettlebell Seesaw Press Alternatives for Limited Equipment
The Kettlebell Seesaw Press is done standing with a kettlebell. Ranked closest by our scoring: the Kettlebell Alternating Press, the Standing Alternating Dumbbell Press and the See-saw Press (Alternating Side Press).
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Kettlebell Seesaw Press
- Primary muscle
- Delts
- Equipment
- Kettlebell
- Difficulty
- Intermediate
- Type
- Compound
Secondary muscles: Triceps, Core
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.
Ranked Kettlebell Seesaw Press Alternatives
10 substitutes, ranked by how closely each one matches the Kettlebell Seesaw Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.
Best match 1. Kettlebell Alternating Press
99% match- Delts
- Kettlebell
- Intermediate
- Compound
It uses the same equipment and still works the delts.
How to perform this exercise
- Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
- Press one kettlebell overhead, fully extending your arm.
- Lower the kettlebell back to shoulder height.
- Repeat with the other arm.
- Continue alternating arms for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: delts, the same as the Kettlebell Seesaw Press
- Equipment: free weights, the same as the Kettlebell Seesaw Press
- Body position: standing, the same as the Kettlebell Seesaw Press
- Delts
- Dumbbell
- Intermediate
- Compound
A good swap when you have dumbbells to work with, and it still works the delts.
How to perform this exercise
- Stand with a dumbbell in each hand. Raise the dumbbells to your shoulders with your palms facing forward and your elbows pointed out. This will be your starting position.
- Extend one arm to press the dumbbell straight up, keeping your off hand in place. Do not lean or jerk the weight during the movement.
- After a brief pause, return the weight to the starting position.
- Repeat for the opposite side, continuing to alternate between arms.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: delts, the same as the Kettlebell Seesaw Press
- Equipment: free weights, the same as the Kettlebell Seesaw Press
- Body position: standing, the same as the Kettlebell Seesaw Press
- Delts
- Dumbbell
- Intermediate
- Compound
How to perform this exercise
- 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: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: delts, the same as the Kettlebell Seesaw Press
- Equipment: free weights, the same as the Kettlebell Seesaw Press
- Body position: standing, the same as the Kettlebell Seesaw Press
- Delts
- Dumbbell
- Intermediate
- Compound
How 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.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: delts, the same as the Kettlebell Seesaw Press
- Equipment: free weights, the same as the Kettlebell Seesaw Press
- Body position: standing, the same as the Kettlebell Seesaw Press
5. Kettlebell Arnold Press
93% match- Delts
- Kettlebell
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height with your palms facing towards you.
- Engage your core and press the kettlebells overhead, rotating your palms to face forward as you extend your arms.
- Pause at the top of the movement, then slowly lower the kettlebells back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: delts, the same as the Kettlebell Seesaw Press
- Equipment: free weights, the same as the Kettlebell Seesaw Press
- Body position: standing, the same as the Kettlebell Seesaw Press
6. Dumbbell One Arm Shoulder Press
93% match- Delts
- Dumbbell
- Intermediate
- Compound
How 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.
Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.
Why this matches
- Primary muscle: delts, the same as the Kettlebell Seesaw Press
- Equipment: free weights, the same as the Kettlebell Seesaw Press
- Body position: standing, the same as the Kettlebell Seesaw Press
7. Kettlebell Two Arm Military Press
92% match- Delts
- Kettlebell
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder level with your palms facing forward.
- Engage your core and press the kettlebells overhead, fully extending your arms.
- Pause for a moment at the top, then slowly lower the kettlebells back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: delts, the same as the Kettlebell Seesaw Press
- Equipment: free weights, the same as the Kettlebell Seesaw Press
- Body position: standing, the same as the Kettlebell Seesaw Press
8. Dumbbell Arnold Press
92% match- Delts
- Dumbbell
- Intermediate
- Compound
How 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.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: delts, the same as the Kettlebell Seesaw Press
- Equipment: free weights, the same as the Kettlebell Seesaw Press
- Body position: standing, the same as the Kettlebell Seesaw Press
9. Dumbbell Shoulder Press
92% match- Delts
- Dumbbell
- Intermediate
- Compound
How 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.
- Repeat for the recommended amount of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: delts, the same as the Kettlebell Seesaw Press
- Equipment: free weights, the same as the Kettlebell Seesaw Press
- Body position: standing, the same as the Kettlebell Seesaw Press
10. Dumbbell W-press
92% match- Delts
- Dumbbell
- Intermediate
- Compound
How 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.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: delts, the same as the Kettlebell Seesaw Press
- Equipment: free weights, the same as the Kettlebell Seesaw Press
- Body position: standing, the same as the Kettlebell Seesaw Press
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.
Kettlebell Seesaw Press FAQ
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.
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