Best replacement for overhead press

[JamesW129]

I LOVE standing OHP, nothing beats shoving weight above your head. I can't do it though because I pulled something in my upper back (rhomboid, lower trap region, on the right side of my spine). Every time I do the exercise I get a burning pain in that region and I can barely breathe. I really don't know what this is but OHP just makes it worse and worse, so I'm going to lay off of it for a while.

What is the next best compound exercise I should try? I was thinking about behind the neck press, or incline press. Incline press is great but I think that would not give me enough deltoid work overall?


I want a compound movement, pls don't respond with side raises.

[mtownballer20]

You can't do OHP but can do behind neck presses? Not sure if I'm following. Feel like behind neck presses would be worse for you.

[kimm4]

I LOVE standing OHP, nothing beats shoving weight above your head. I can't do it though because I pulled something in my upper back (rhomboid, lower trap region, on the right side of my spine). Every time I do the exercise I get a burning pain in that region and I can barely breathe. I really don't know what this is but OHP just makes it worse and worse, so I'm going to lay off of it for a while.

What is the next best compound exercise I should try? I was thinking about behind the neck press, or incline press. Incline press is great but I think that would not give me enough deltoid work overall?


I want a compound movement, pls don't respond with side raises.

How about lightening the load and trying a Bradford press.

[JamesW129]

You can't do OHP but can do behind neck presses? Not sure if I'm following. Feel like behind neck presses would be worse for you.

I can do BTN. I don't know what this injury is, since theres like 4 back mucles stacked on top of each other in the region (the scapula region) I can't say for sure what the issue is...

[KBKB]

I can't do it though because I pulled something in my upper back (rhomboid, lower trap region, on the right side of my spine). Every time I do the exercise I get a burning pain in that region and I can barely breathe. I really don't know what this is but OHP just makes it worse and worse, so I'm going to lay off of it for a while.

I think you should do some soft tissue work in that area (using a foam roller, LaCrosse Ball, or some other massage tool) so that you can OHP again.

[Jasonk282]

any form of overhead pressing is going to hurt the inflamed area. Def try to work it out with a foar roller, but if it's that bad then maybe you need to go to a doc

[Obduro]

Take it light on the overhead stuff and work on strengthening your RCs with some light external/internal rotations
so many rush with heavy compounds, and forget about the RC muscles that hold their arm tight in its socket...
the RC has to be strong to support the high load on your shoulder joint for exercises like these..

[magician27]

seated dumbell press is the best one. but if you snapped something you will need to wait for it to heal.

[alexanderberg]

Just bench more until your **** is healed.