See-Saw Press (Alternating Side Press)

Press Alternado (Balancín)

intermediatedumbbellCore (Dynamic)compound

Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

shouldersabdominalstriceps

Grab a dumbbell with each hand and stand up erect.
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.
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.
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.
Repeat for the recommended amount of repetitions.

Toma una mancuerna en cada mano y ponte de pie erguido.
Limpia las mancuernas al pecho/hombros y rota las muñecas con las palmas hacia ti, como para un Arnold Press. Esta será tu posición inicial.
Extiende el brazo izquierdo sobre la cabeza rotando la muñeca con la palma al frente y los codos hacia afuera. Simultáneamente, inclínate desde la cadera al lado opuesto. Debe parecer que alcanzas algo arriba a la derecha con el brazo izquierdo. Exhala.
Una vez arriba, inhala. Luego con el peso extendido e inclinado, inicia el movimiento al lado izquierdo.
Repite las repeticiones recomendadas.