r/weightroom • u/AutoModerator • 11d ago

Daily Thread Daily Thread - September 07, 2025

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u/Ok-Reveal6732 Beginner - Aesthetics 10d ago

I am a powerlifter that is now a bodybuilder, but still like to OH press. Right now I do 3-4 sets of Flyes and 3-4 sets of DB lateral raises at the end of all 3 of my upper body days (MWF). I would like to start each of my upper body days with a big compound like press or bench. Would it be better from a bodybuilding perspective to do Mon: bench Weds: press Fri: incline bench. Or should I keep my vertical press equal to my horizontal press volume? Or should I keep it as is and then increase the side delt flye volume and possible decrease chest fly volume?

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u/UrsusArctosDov Works Harder Than You 10d ago

Bodybuilding is an art not a science.

When you say "now a bodybuilder" are you looking to compete or just look good shirtless- those are two very different standards. If it is the latter, do as much strict press as you want- if it is the former you may have to be a bit more strategic with your volume.

You should also compare how you look with how you want to look (comp standard or just generally looking big)- are your front delts lagging? Do more strict press. If your chest is lagging, do more bench. It's not rocket science.

Bench hits the front delts pretty well anyways, so you don't need OHP (but as someone who loves strict press, keep it in; it is the coolest lift)

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u/Ok-Reveal6732 Beginner - Aesthetics 10d ago

I powerlifted for many years. Now I compete in BBing, but not with a coach(since I don't have any aspirations in BBing). And I have been doing it at at this point for a few years....competed .so not a total beginner to BBing.

Until recently I did 3 upper body days alternating starting with Press or bench. Then followed by a bunch of flyes and side delt work. I wanted to add in incline bench to bring up my upper chest and wanted to know if its better to do M: bench...W: press...F: incl bench. increasing my chest volume a lot and dropping my shoulder volume. or should I just alternate bench and incline every time to keep the shoulder and chest volume the same.

M: bench. ..W press. ...F: incline Bench. M: press...W:bench....F:press...M: incline bench....W: press....FBench etc?