10 Best See-saw Press (alternating Side Press) Alternatives for Shoulder Pain
If you need an alternative to the See-saw Press (alternating Side Press), use compound vertical presses that preserve deltoid loading and stability. Top choices include standing dumbbell shoulder press, Arnold press, single-arm landmine press, push press, and seated single-arm dumbbell press. Cue: brace your core and press without shrugging to target the delts and scapular stabilizers.
Original Exercise: See-saw Press (alternating Side Press)
How to Perform 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.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Compound
Best See-saw Press (alternating Side Press) Alternatives
1. Dumbbell Standing Alternate Overhead Press
95% 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 Arnold Press
93% 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.
3. Dumbbell Shoulder Press
93% 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.
4. Dumbbell W-press
93% 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.
5. Dumbbell Cuban Press V. 2
92.4% 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.
6. Cuban Press
92.2% 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.
7. Dumbbell One Arm Shoulder Press
92.2% 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.
8. Dumbbell One Arm Shoulder Press V. 2
91.7% 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.
9. Barbell Standing Wide Military Press
89% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, slightly wider than shoulder-width.
- Lift the barbell to shoulder height, keeping your elbows slightly in front of the bar.
- Press the barbell overhead, extending your arms fully.
- Lower the barbell back to shoulder height and repeat for the desired number of repetitions.
10. Barbell Shoulder Press
89% 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.
Why You Might Need a See-saw Press (alternating Side Press) Alternative
You may substitute the see-saw press because of shoulder pain, limited mobility, lack of matching dumbbells, or a goal shift toward heavier bilateral loading. Alternatives let you alter grip, range of motion, or trunk involvement to reduce impingement and distribute load differently across the anterior, medial, and posterior deltoids. For example, a landmine press uses a neutral grip and reduces overhead external rotation to ease the subacromial space, while a push press uses leg drive to offload the shoulder during maximal attempts. Use technique cues like keeping the scapula packed and driving through the palm to preserve rotator cuff activation and safe upward scapular rotation.
How to Choose the Right Substitute
Choose a substitute based on mobility, equipment, and training goal. If you lack overhead mobility pick the landmine or neutral-grip seated press to minimize shoulder abduction and external rotation; cue: keep the elbow slightly forward and maintain thoracic extension. If you want heavier loads or power development use the push press and drive with the hips to reduce pure shoulder overload. For unilateral stability and core anti-rotation, select single-arm dumbbell or landmine presses and brace the obliques during each rep. Prioritize the movement that matches your weak link—stability, range of motion, or pure deltoid load.
Frequently Asked Questions
What muscles does See-saw Press (alternating Side Press) work?
The see-saw press primarily targets the deltoids—especially the anterior and medial heads—while secondary load goes to the triceps, upper chest, and trapezius. The alternating unilateral pattern increases anti-rotation demand on the obliques and recruits scapular stabilizers like serratus anterior and the rotator cuff for upward rotation and humeral head control.
What is the best bodyweight alternative to See-saw Press (alternating Side Press)?
The best bodyweight substitute is the pike push-up progression, advancing to deficit pike push-ups or handstand push-ups as strength improves. Cue: hike your hips high, lower the crown of your head to the floor under control, and push while keeping scapula depression to emphasize delt and triceps activation in a vertical press pattern.
Can I build muscle without doing See-saw Press (alternating Side Press)?
Yes. You can achieve deltoid hypertrophy with other vertical presses, push-press variations, and targeted accessory work like lateral raises and rear-delt rows. Focus on progressive overload, controlled eccentrics, and exercise selection that loads the anterior and medial deltoid fibers to match your hypertrophy goals.
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