I don't like straight lifting as much as more unorthodox stuff like sandbag carries, cleans, kettlebell swings/snatches/cleans

Would it be smarter to focus on the bench press or the ohp


Trying to trim down some of the heavy compounds since I do a lot of other stuff that isn't straight weightlifting

bench yo

both, i have a shoulder/tri and a chest/tri day

standing db ohp and steep incline db ohp being the main compounds on shoulder day, bench bb (will be replaced by dips soon) and slight incline db being the main compounds on chest day

This post was edited by jadeoner on Apr 23 2022 08:38pm

I think it kind of depends on your reasoning for doing said unorthodox stuff and what your goals ultimately are. From my perspective, both BP and OHP are essential compound pushing movements... however I suppose if your aim is to be more "functional" you need to ask yourself, which plane of motion would suit your needs better.

From what it seems, the stuff you are already doing is probably offering more for your shoulder development, maybe a bit less for chest, so my vote goes to bench press. Although if you are truly not trying to lift actual weights so much, why not do any number of the large variety of pushup/alternate chest pressing motions with dbs, kbs, bands, etc?