10 Best See-saw Press (Alternating Side Press) Alternatives for Shoulder Pain

The See-saw Press (Alternating Side Press) is done standing with dumbbells. Ranked closest by our scoring: the Standing Alternating Dumbbell Press, the Kettlebell Alternating Press and the Kettlebell Seesaw Press.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: See-saw Press (Alternating Side Press)

See-saw Press (Alternating Side Press)
Primary muscle
Delts
Equipment
Dumbbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Abdominals, Triceps

How to perform 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.
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Ranked See-saw Press (Alternating Side Press) Alternatives

10 substitutes, ranked by how closely each one matches the See-saw Press (Alternating Side 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.

  1. Best match
    Standing Alternating Dumbbell Press

    1. Standing Alternating Dumbbell Press

    99% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound

    It uses the same equipment and still works the delts.

    How to perform this exercise
    1. 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.
    2. 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.
    3. After a brief pause, return the weight to the starting position.
    4. 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 See-saw Press (Alternating Side Press)
    • Equipment: free weights, the same as the See-saw Press (Alternating Side Press)
    • Body position: standing, the same as the See-saw Press (Alternating Side Press)
  2. Kettlebell Alternating PressPlay demonstration

    2. Kettlebell Alternating Press

    99% match
    • Delts
    • Kettlebell
    • Intermediate
    • Compound

    A good swap when you have a kettlebell to work with, and it still works the delts.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
    2. Press one kettlebell overhead, fully extending your arm.
    3. Lower the kettlebell back to shoulder height.
    4. Repeat with the other arm.
    5. 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 See-saw Press (Alternating Side Press)
    • Equipment: free weights, the same as the See-saw Press (Alternating Side Press)
    • Body position: standing, the same as the See-saw Press (Alternating Side Press)
  3. Kettlebell Seesaw PressPlay demonstration

    3. Kettlebell Seesaw Press

    99% match
    • Delts
    • Kettlebell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
    2. Press one kettlebell overhead while keeping the other kettlebell at shoulder height.
    3. Lower the pressed kettlebell back to shoulder height while simultaneously pressing the other kettlebell overhead.
    4. Continue alternating the pressing motion, creating a seesaw-like movement.
    5. 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 See-saw Press (Alternating Side Press)
    • Equipment: free weights, the same as the See-saw Press (Alternating Side Press)
    • Body position: standing, the same as the See-saw Press (Alternating Side Press)
  4. Dumbbell Standing Alternate Overhead PressPlay demonstration

    4. Dumbbell Standing Alternate Overhead Press

    95% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing forward.
    2. Press one dumbbell overhead, fully extending your arm.
    3. Lower the dumbbell back to shoulder level.
    4. Repeat with the other arm.
    5. 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 See-saw Press (Alternating Side Press)
    • Equipment: free weights, the same as the See-saw Press (Alternating Side Press)
    • Body position: standing, the same as the See-saw Press (Alternating Side Press)
  5. Dumbbell Arnold PressPlay demonstration

    5. Dumbbell Arnold Press

    93% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent.
    2. Press the dumbbells upward until your arms are fully extended and your palms are facing forward.
    3. Rotate your wrists as you lift, so that your palms are facing forward at the top of the movement.
    4. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
    5. 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 See-saw Press (Alternating Side Press)
    • Equipment: free weights, the same as the See-saw Press (Alternating Side Press)
    • Body position: standing, the same as the See-saw Press (Alternating Side Press)
  6. Dumbbell Shoulder Press

    6. Dumbbell Shoulder Press

    93% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. 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.
    2. Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
    3. Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
    4. Now, exhale and push the dumbbells upward until they touch at the top.
    5. Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
    6. 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 See-saw Press (Alternating Side Press)
    • Equipment: free weights, the same as the See-saw Press (Alternating Side Press)
    • Body position: standing, the same as the See-saw Press (Alternating Side Press)
  7. Dumbbell W-pressPlay demonstration

    7. Dumbbell W-press

    93% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with a dumbbell in each hand, palms facing forward.
    2. Raise the dumbbells to shoulder height, elbows bent and palms facing forward.
    3. Press the dumbbells upward until your arms are fully extended overhead.
    4. Lower the dumbbells back to shoulder height.
    5. 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 See-saw Press (Alternating Side Press)
    • Equipment: free weights, the same as the See-saw Press (Alternating Side Press)
    • Body position: standing, the same as the See-saw Press (Alternating Side Press)
  8. Standing Dumbbell Press

    8. Standing Dumbbell Press

    93% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Standing with your feet shoulder width apart, take a dumbbell in each hand. Raise the dumbbells to head height, the elbows out and about 90 degrees. This will be your starting position.
    2. Maintaining strict technique with no leg drive or leaning back, extend through the elbow to raise the weights together directly above your head.
    3. Pause, and slowly return the weight to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the See-saw Press (Alternating Side Press)
    • Equipment: free weights, the same as the See-saw Press (Alternating Side Press)
    • Body position: standing, the same as the See-saw Press (Alternating Side Press)
  9. Kettlebell Two Arm Military PressPlay demonstration

    9. Kettlebell Two Arm Military Press

    93% match
    • Delts
    • Kettlebell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder level with your palms facing forward.
    2. Engage your core and press the kettlebells overhead, fully extending your arms.
    3. Pause for a moment at the top, then slowly lower the kettlebells back to the starting position.
    4. 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 See-saw Press (Alternating Side Press)
    • Equipment: free weights, the same as the See-saw Press (Alternating Side Press)
    • Body position: standing, the same as the See-saw Press (Alternating Side Press)
  10. Dumbbell Cuban PressPlay demonstration

    10. Dumbbell Cuban Press

    92% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with your palms facing down.
    2. Keeping your core engaged and your back straight, press the dumbbells straight up overhead until your arms are fully extended.
    3. Rotate your wrists so that your palms are facing forward.
    4. Lower the dumbbells back down to shoulder height, rotating your wrists back to the starting position.
    5. 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 See-saw Press (Alternating Side Press)
    • Equipment: free weights, the same as the See-saw Press (Alternating Side Press)
    • Body position: standing, the same as the See-saw Press (Alternating Side Press)

See-saw Press (Alternating Side Press) FAQ

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.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology