Seesaw Press (Alternating Overhead Press)

PushDBKB

Alternating overhead press where one arm presses up as the other lowers simultaneously, in continuous seesaw motion — builds anti-rotation core strength and unilateral shoulder stability without pausing between reps.

Demo: Strength coaching demo

Sets

3

Reps

8-10 per side

Rest

1:30

Contraindications

None significant at moderate loads.

Setup

Stand or sit with a dumbbell or kettlebell in each hand at shoulder height.

Execution

  1. 1Press the right arm overhead while the left simultaneously lowers
  2. 2As the right lowers, the left presses up — continuous, no pause
  3. 3Keep the torso locked, resisting side-to-side sway
  4. 4Continue the alternating rhythm for the set

Key cues

  • One goes up as the other comes down — no pausing
  • Lock the ribs down, resist swaying
  • Keep the core braced throughout
  • Smooth, continuous motion, not jerky

Common faults

  • Pausing at the top or bottom, turning it into an alternating press instead of a true seesaw
  • Excessive torso lean or rotation
  • Losing bracing and arching the lower back
  • Uneven pace between the two arms

Tweaks

  • Perform seated for less lower-body assistance
  • Use kettlebells for a different balance point
  • Slow the tempo for more control challenge

Regressions

Standing Dumbbell Overhead PressKettlebell Overhead Press (Single-Arm)

Muscles

Primary: Anterior Deltoid, Triceps Brachii, Core

Secondary: Obliques, Upper Traps

Sources

Attribution: General S&C canon