See-Saw Press (Alternating Side Press)
The See-Saw Press, also known as the Alternating Side Press, is a great exercise for building strength and stability in the shoulders and core. To perform this exercise, grab a dumbbell in each hand and stand up erect. Clean (lift) the dumbbells to the chest/shoulder level and rotate the wrists so that the palms are facing you. Then, extend the left arm overhead while bending from the hip to the opposite side. With the weight fully extended overhead, then move to the left side. Make sure to use caution and control the weight to avoid any back injury.
Type:
Strength
Muscles Used:
Shoulders
Level:
Beginner
Equipment:
Dumbbell
Benefits Of This Exercise
- Strengthens and stabilizes the shoulders and core
- Improves posture and balance
- Increases range of motion in the shoulders
- Develops muscular coordination and control
- Improves shoulder stability and strength
- Engages the core muscles to maintain balance
- Improves upper body strength and endurance
Step by Step Instructions For See-Saw Press (Alternating Side Press)
- Start by grabbing a dumbbell with each hand and stand up straight.
- Lift the dumbbells to the chest/shoulder level and rotate your wrists so that your palms are facing towards you, like you are preparing to do an Arnold Press. This is your starting position.
- Begin by extending your left arm overhead while rotating your wrist so that your palm faces forward. Lift the weight while also bending from your hip to the opposite side. It should look like you are reaching for something overhead on the right side of your body with your left arm. Remember to breathe out during this movement.
- Once you reach the top position, breathe in. Keep the weight fully extended overhead and bend over to your right side. Begin the movement to the left side.
- Repeat this exercise for the recommended number of repetitions.
Caution: Use caution when selecting the weight as using a weight that is too heavy and cannot be controlled may cause back injury.
Warm Up Tips
- Start by grabbing a dumbbell with each hand and standing up erect.
- Clean (lift) the dumbbells to the chest/shoulder level and rotate your wrists so that your palms are facing towards you.
- Begin by extending your left arm overhead while rotating the wrist so that the palm of your hand faces forward as you go up. Your elbows should come out as you lift the weight. At the same time, bend from your hip to your opposite side.
- Remember to breathe out as you perform this movement and reach for something overhead on the right-hand side of your body with your left arm.
- Breathe in as you reach the top position, then with the weight fully extended overhead and bent over to your right-hand side, begin the movement to the left side.
- Repeat this exercise for the recommended amount of repetitions.
Caution: It is important to be extremely careful with the weight used as using a weight that you cannot control can cause back injury.
See-Saw Press (Alternating Side Press) Safety Tips
- Use a weight that you can control to avoid back injury.
- Ensure proper form by standing up erect and keeping the dumbbells at chest/shoulder level.
- Rotate your wrists so that your palms are facing towards you before starting the exercise.
- Breathe out as you extend your left arm overhead and breathe in as you reach the top position.
- Engage your core and maintain stability throughout the exercise.
- Start with a lighter weight and gradually increase as you become more comfortable and confident with the movement.
- Listen to your body and stop if you experience any pain or discomfort.
- Perform the exercise in a controlled manner and avoid jerking or swinging the weights.
- Focus on proper technique rather than lifting heavy weights.
- Consult with a fitness professional if you are unsure about the correct form or if you have any pre-existing injuries or conditions.
Incorporating Into Other Workouts
One way to incorporate the See-Saw Press into your workouts is to include it in your shoulder or upper body strength training routine. Here's a sample workout plan:
1. Warm up: Start with 5-10 minutes of light cardio exercise, such as jogging or cycling, to get your heart rate up and prepare your muscles for the workout.
2. Shoulder exercises: Begin your workout with compound exercises that target the shoulders, such as overhead presses or lateral raises. Perform 3 sets of 8-12 repetitions of each exercise.
3. See-Saw Press: After completing your compound exercises, move on to the See-Saw Press. Perform 3 sets of 10-12 repetitions on each side. Remember to start with a weight that you can control and gradually increase the weight as you become more comfortable with the movement.
4. Core exercises: The See-Saw Press also engages the core muscles, so it's a good idea to incorporate some core exercises into your workout. Planks, Russian twists, or bicycle crunches are great options. Aim for 2-3 sets of 10-15 repetitions of each exercise.
5. Cool down and stretch: Finish your workout with a few minutes of light cardio exercise to gradually lower your heart rate. Then, spend 5-10 minutes stretching your shoulders, core, and other major muscle groups.
Remember to listen to your body and adjust the weight and intensity of the exercises according to your fitness level. It's always a