Individuals whom weight train focusing on their upper body muscles might find they start to suffer with chronic upper back pain. Dan John, a strength coach in Burlingame, California, has the explanation. He says that the problem is caused by rolling the shoulders forward. This can give you chronically rounded shoulders. Exercises that can cause this are bench presses and push ups. The shoulders stay rounded through the day and make you hunch over, causing back strain.
Interestingly the fix for this back strain is yet another exercise. You have to strengthen the rhomboids muscles, or the middle back. These muscles pull your shoulder blades back. There is one excellent work out maneuver for this, called the “bat wing”. It starts like a row, but it continues for an increased range of motion. By working your muscles further, your rhomboids take up the slack. Build up this muscle for better shoulder definition and a healthier back.
Watch the demonstration on how this exercise is done, from Men’s Health: The Perfect Shoulder Workout.
Source: Mens Health