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

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. Play demonstration

   1. Elbow Dips

   62% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the triceps rather than the delts.

   How to perform this exercise

   1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
   2. Slide your hips forward off the bench and straighten your legs, keeping your heels on the ground.
   3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
   4. Pause for a moment at the bottom, then push through your hands to straighten your arms and lift your body back up 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: triceps, not delts
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the See-saw Press (Alternating Side Press)
2. Best match

   Play demonstration

   2. Handstand Push-up

   56% match

   • Delts
   • Bodyweight
   • Advanced
   • Compound

   Use this when you have nothing to train with, because it works the delts with bodyweight alone.

   How to perform this exercise

   1. Find a wall and face away from it, standing a few feet away.
   2. Place your hands on the ground shoulder-width apart and kick your feet up against the wall, coming into a handstand position.
   3. Bend your elbows and lower your head towards the ground, keeping your body in a straight line.
   4. Push through your hands and extend your arms to return 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: bodyweight only, not free weights
   • Body position: inverted, not standing
   • Balance: harder to stay steady on than the See-saw Press (Alternating Side Press)
3. 

   3. Dips - Triceps Version

   54% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
   2. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
   3. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
   4. Repeat the movement for the prescribed amount of repetitions.

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

   Why this matches

   • Primary muscle: triceps, not delts
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, not standing
4. Play demonstration

   4. Reverse Dip

   53% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Position yourself between two parallel bars with your arms fully extended and your body straight.
   2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
   3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
   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: triceps, not delts
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the See-saw Press (Alternating Side Press)
5. 

   5. Handstand Push-ups

   51% match

   • Delts
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. With your back to the wall bend at the waist and place both hands on the floor at shoulder width.
   2. Kick yourself up against the wall with your arms straight. Your body should be upside down with the arms and legs fully extended. Keep your whole body as straight as possible. Tip: If doing this for the first time, have a spotter help you. Also, make sure that you keep facing the wall with your head, rather than looking down.
   3. Slowly lower yourself to the ground as you inhale until your head almost touches the floor. Tip: It is of utmost importance that you come down slow in order to avoid head injury.
   4. Push yourself back up slowly as you exhale until your elbows are nearly locked.
   5. 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: bodyweight only, not free weights
   • Body position: inverted, not standing
   • Balance: harder to stay steady on than the See-saw Press (Alternating Side Press)
6. Play demonstration

   6. Ring Dips

   50% match

   • Triceps
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start by hanging from the rings with your arms fully extended and your body straight.
   2. Lower your body by bending your elbows until your shoulders are below your elbows.
   3. Push yourself back up to the starting position by straightening your arms.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: triceps, not delts
   • Equipment: a suspension trainer, not free weights
   • Body position: standing, the same as the See-saw Press (Alternating Side Press)
   • Balance: harder to stay steady on than the See-saw Press (Alternating Side Press)
7. Play demonstration

   7. Stalder Press

   46% match

   • Triceps
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start by standing with your feet shoulder-width apart and your arms extended overhead.
   2. Bend your knees slightly and engage your core.
   3. Lower your body down into a squat position while keeping your arms extended overhead.
   4. As you squat down, press your arms down towards the ground, engaging your triceps.
   5. Pause for a moment at the bottom of the squat, then push through your heels to stand back up while simultaneously raising your arms back overhead.
   6. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: triceps, not delts
   • Equipment: bodyweight only, not free weights
   • Body position: inverted, not standing
   • Balance: harder to stay steady on than the See-saw Press (Alternating Side Press)
8. 

   8. Kneeling Arm Drill

   45% match

   • Shoulders
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. This drill helps increase arm efficiency during the run. Begin kneeling, left foot in front, right knee down. Apply pressure through the front heel to keep your glutes and hamstrings activated.
   2. Begin by blocking the arms in long, pendulum like swings. Close the arm angle, blocking with the arms as you would when jogging, progressing to a run and finally a sprint.
   3. As soon as your hands pass the hip, accelerate them forward during the sprinting motion to move them as quickly as possible.
   4. Switch knees and repeat.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Primary muscle: shoulders, not delts
   • Equipment: bodyweight only, not free weights
   • Body position: kneeling, not standing
9. Play demonstration

   9. Chest Dip

   44% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Position yourself on parallel bars with your arms fully extended and your body straight.
   2. Lower your body by bending your elbows until your shoulders are below your elbows.
   3. Push yourself back up to the starting position by straightening your arms.
   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: pectorals, not delts
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, not standing
10. Play demonstration

    10. Left Hook. Boxing

    42% match

    • Delts
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Keep your left hand up to protect your face and your right hand by your chin.
    3. Rotate your hips and pivot on your left foot as you extend your left arm forward in a punching motion.
    4. Twist your torso and engage your core muscles to generate power in the punch.
    5. Snap your arm back to the starting position and 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: bodyweight only, not free weights
    • Body position: standing, the same as the See-saw Press (Alternating Side Press)
    • Balance: harder to stay steady on than the See-saw Press (Alternating Side Press)