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.

See-saw Press (Alternating Side Press)

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the See-saw Press (Alternating Side Press)

The steps for the See-saw Press (Alternating Side Press) itself, so you can judge how close each substitute below really is.

Delts, with abdominals, triceps · Dumbbell · Intermediate · Compound

  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.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Standing Alternating Dumbbell Press

    1. Standing Alternating Dumbbell Press

    99% match

    Delts · Intermediate · Compound

    It uses the same equipment and still works the delts.

    • Dumbbell
    How to perform it
    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 · Intermediate · Compound

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

    • Kettlebell
    How to perform it
    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)

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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