T Nation

Strained Muscle In Upper Back From Overhead Pressing

Hey guys. I was doing OH press last night, 130lb x 4, and on the last rep I had this pain between my spine and right shoulder blade. It hurts to turn my head to the right side. I’ve had this happen several times over the last few months and I’ve learned to roll it out with a tennis ball and it typically heals within a few days. I’m getting frustrated though because it is continually delaying my progress. What’s the issue and what do I do to fix it? Thanks in advance

Strengthen the muscles in your mid back and around your shoulder blades.

I like rows or shrugs with dumbbells, face down on an incline bench.


1 arm pulldowns


Rear delts