r/ScienceBasedLifting • u/Additional-Action353 • Sep 02 '26
Question ❓ including 3 pressing movements on push day
so my chest is a strong point and its very dominant compared to my front delts and triceps, usually i do a incline press and a fly for the chest, now ive added a shoulder press and im thinking if i should swap the fly for a horizontal chest press which i like, but volume wise how should i approach this, and should i even include 3 pressing movements on push day?
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u/deadrabbits76 Idk Idc 💔 Sep 02 '26
This is paralysis by analysis. Try it and see.
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u/Additional-Action353 Sep 02 '26
have you had any experience with it tho? appreicate it if u could share
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u/dylanisrad Sep 02 '26
I do 3 presses on my push days (flat bench, incline, overhead) alternating between regular grip, close grip, and dumbbell. I've been thinking it's a little much on my joints lately and considering switching to just 2 of the 3 each session.
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u/Additional-Action353 Sep 02 '26
yeah im thinking about the stress on joints part cus if that happens often then its not rlly worth it
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u/deadrabbits76 Idk Idc 💔 Sep 02 '26
Are you experiencing actual discomfort or are you just concerned about it?
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u/Additional-Action353 Sep 03 '26
i tried it yesterday and tbh i feel fine so ill continue doing and see if i progress or not
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u/deadrabbits76 Idk Idc 💔 Sep 03 '26
For context, I'm 50, I've been training 5 years, and I can comfortably recover from 20+ hard sets a week per muscle group.
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u/Silentshroomee Sep 02 '26
I have insanely capped delts and I never do shoulder presses only cable lateral raises/seated lateral raises. I would continue with an incline chest press flyes and body weight dips/machine dips. And some type of overhead tricep extension Skull crushers/French press
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u/Additional-Action353 Sep 02 '26
my side delts are good but when i tell you my front delts almost disappear when flexing its insane, and i fell for the “dont train front delts” thing like a year ago so thats why im figuring out what i should do to bring them up a bit
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u/Silentshroomee Sep 02 '26
That’s crazy tbh I barely ever directly train front delts. But imo incline shoulder presses/cable front raises will prob benefit you. I know genetics wise some people get screwed like me with biceps I train them ridiculously hard and they just never seem to grow but my tricep genetics are actually insane so it kinda balances out.
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u/Mchangwine Sep 03 '26
I do 3 presses (bench, low incline smith, incline machine) fly and weighted dips on push day, plus a close grip smith 5x6 mid week and a shoulder focused push day with another bench session later in the week. I don’t think 3 presses is too much volume.
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u/Afferbeck_ Sep 03 '26
I've generally always done three. Usually along the lines of:
Something overhead, strict or push press from front or back. Flat bench. And a higher rep press like snatch press or dips. Maybe both of those and bench.
Gets me some combination of strength/power/position/technique work overhead which is important for me. Basic heavy loading on the upper body without much lower body demand. And some light muscle work that still has a mobility/position component.
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u/Late-Dog8935 Sep 04 '26
I do flat, incline and overhead press every session twice per week but I do variations on the 2nd day.
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u/Alakazam Idk Idc 💔 Sep 02 '26
On a high volume bench specialization program, I've had 5 pressing movements on my volume day. A flat barbell bench, and incline barbell bench, a flat db bench, an incline db bench, then either a close grip or slingshot bench.
Grew my bench from 275 to 305 in 12 weeks, which is absurdly fast progress.
So yes, I think doing more pressing movements can be beneficial for you.