See-Saw Press
The see-saw press is a standing dumbbell overhead press where you lower one dumbbell at a time while the other stays locked out above your head. It builds pressing strength in your triceps, front delts and side delts, and makes your abs work to stop you leaning. It suits beginners who already handle a basic dumbbell shoulder press with light weights, and more experienced lifters who want a tougher variation.
Muscles worked
The See-Saw Press mainly works your triceps, anterior delts and lateral delts, with your abs helping.
Setting up
- Pick a light pair of dumbbells to start, perhaps 4-8 kg each. The one-arm-up hold makes this feel harder than a normal press.
- Stand with your feet about hip-width apart, knees straight but not locked hard, wearing flat, stable trainers.
- Clean or lift the dumbbells up to shoulder height with your palms facing forward or slightly inward, and your elbows just in front of your body.
- Take a breath in, tighten your abs as if bracing for a light punch, and keep your ribs pulled down.
How to do the See-Saw Press
- Press both dumbbells straight up until your elbows are fully straight and the bells sit directly over your shoulders.
- Hold the right dumbbell where it is, locked out overhead, and keep your abs braced so your body stays tall.
- Lower the left dumbbell under control to shoulder height, with your elbow pointing slightly forward and your forearm vertical.
- Pause briefly at the bottom, then press the left dumbbell back up firmly until your arm is fully locked out beside the right.
- Now lower the right dumbbell to your shoulder while the left stays locked out overhead.
- Press the right dumbbell back up, and keep alternating sides. Count one rep each time both arms have lowered and pressed once.
Form tips
- Keep your ribs down and your abs braced the whole time. If you feel your lower back arching, the weight is too heavy or your ribs are flaring.
- Think of the locked-out arm as a pillar: elbow straight, wrist stacked over the elbow, dumbbell over your shoulder, not drifting in front of your face.
- Lower the working dumbbell in a straight line, with your forearm vertical so the weight sits directly over your wrist and elbow.
- Press up hard, then finish each rep by squeezing your triceps to straighten the elbow fully at the top.
- Keep your head still and look straight ahead. Do not lean away from the lowering arm. Stay tall and square.
Common mistakes
Leaning back and arching the lower back
Brace your abs, pull your ribs down and keep your body in a straight line from hips to head. If you still lean, drop the weight until you can stay upright.
Letting the overhead arm drift or soften
Keep the held arm fully straight with the dumbbell directly above your shoulder. If it keeps sagging or wandering forward, use lighter dumbbells so the hold stays solid.
Flaring the elbows out wide
Lower the dumbbell with your elbow slightly in front of your body and your forearm vertical. This keeps the load over your wrist and the press travelling in a straight line.
Dropping the weight quickly or bouncing at the bottom
Take about two seconds to lower each dumbbell and pause for a moment at shoulder height. Then press up firmly from a controlled position.
Sets and reps
| Build strength | 4-5 sets of 4-6 reps per arm with a heavy but controlled weight, resting 2-3 minutes between sets. |
|---|---|
| Build muscle | 3-4 sets of 8-12 reps per arm, resting 60-90 seconds between sets. |
| Fat loss and general fitness | 2-3 sets of 12-15 reps per arm with a lighter weight, resting 45-60 seconds, as part of a full-body workout. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
See-Saw Press alternatives
Machine taken, or want some variety? These work the same main muscles.
See-Saw Press FAQs
Which muscles does the see-saw press work?
The main movers are your triceps, front delts and side delts, which press the dumbbells overhead. Your abs work as well, bracing to stop you leaning while one arm is lowered and the other is held up.
How heavy should I go on the see-saw press?
Start lighter than your normal dumbbell shoulder press, as holding one bell overhead while the other moves adds challenge. Choose a weight where you can keep your ribs down, avoid leaning and finish every rep with a full lockout.
Is the see-saw press better than a standard dumbbell shoulder press?
It is not better, just different. The constant overhead hold and the need to stay upright make it more demanding on your abs and give you more time under tension. A standard press lets you lift heavier, so many people use both. If anything hurts, stop and get it checked.
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