Quick Answer
See-Saw Press is a intermediate strength exercise that targets your shoulders and obliques. It uses a dumbbell. Stand tall, hold DB each hand shoulder height, palms inward.
Video Tutorial
How to Perform the See-Saw Press
- 1
Stand tall, hold DB each hand shoulder height, palms inward.
- 2
Press left DB overhead, rotate palm forward.
- 3
Simultaneously lean torso right.
- 4
Lower left DB, return torso upright.
- 5
Press right DB overhead, rotate palm forward.
- 6
Simultaneously lean torso left.
- 7
Continue alternating.
- 8
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the See-Saw Press isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the See-Saw Press work?
The See-Saw Press primarily works your shoulders and obliques. Secondary muscles include the abdominals, triceps and core.
What equipment do I need for the See-Saw Press?
The See-Saw Press needs a dumbbell. You can perform it at home or at the gym as long as you have what's listed.
Is the See-Saw Press suitable for beginners?
The See-Saw Press is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of See-Saw Press should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the See-Saw Press every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders and obliques more frequently, alternate harder and easier variations and keep overall weekly volume moderate.