See-Saw Press (Alternating Side Press)

See-Saw Press (Alternating Side Press) is a strength and coordination - see-saw overhead press exercise involving Anterior deltoid, Middle deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Anterior deltoid, Middle deltoid
Secondary muscles: Triceps brachii, Serratus anterior, Upper trapezius, Obliques
Exercise type: Strength and coordination - see-saw overhead press

Exercise technique

Rack
Bring both dumbbells to your shoulders with your palms facing you.
Base
Stand at a balanced width with soft knees.
Left press
Extend your left arm overhead as you turn your palm forward.
Side hinge
At the same time, lean a small angle to the right from your hips.
Transition
Lower the left weight under control as you return your torso to the center.
Right press
Press your right arm while making the same controlled lean to the opposite side.
Rhythm
Continue coordinated shoulder and hip movement with slow, balanced repetitions.

Key technique points

Keep the side lean small.
Do not bend sharply through your lower back.
Keep the pressing arm vertical.
Control the other dumbbell in the shoulder rack.
Coordinate wrist orientation with forearm rotation.
Choose light weights.

Common mistakes

Leaning too far sideways

Do not carry the press beyond a comfortable lateral angle in your lower back.

Dumbbell drifting outside the head

Do not move the overhead load away from shoulder support.

Pressing both arms at once

Do not lose the timing of the alternating pattern.

Twisting the wrist

Do not turn your palm by straining the wrist joint.

Swinging the torso

Do not turn the right-to-left transition into an uncontrolled pendulum.

Dropping the racked load

Do not let the dumbbell in the nonpressing arm fall below the shoulder.

Frequently asked questions