See-Saw Press (Alternating Side Press)

Also called see-saw press, seesaw press and alternating side press.

Works

Shoulders, plus abs and triceps

Equipment

Dumbbells

Level

Intermediate

Type

Compound, one side at a time

How to do it

Setup. Grab a dumbbell with each hand and stand up erect.

1. 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.
2. 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.
3. 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.
4. Repeat for the recommended amount of repetitions.

Cues

• Dumbbells at shoulders, palms facing you.
• Press one up, rotating palm forward.
• Bend at the hip toward the other side.
• Switch sides with control.

Common mistakes

• Rushing the switch.
• Leaning back instead of sideways.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

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