back sore, slighly achy after deadlifting

[Thremp]

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dude, i can't press. when i did it, it felt awkward and hurt my shoulders. Two sessions later, the pain got worse. On the advice of some guys here, i'm laying off it for a while. Pull downs were suggested as a decent substitute until i heal.

Do you have a suggestion for how I can fill my B day with a compound exercise? A day: squat, bench, dead. B day: squat, pull down, rows.

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Rearden is commenting on the fact that they are perfect opposites. One is vertical pressing the other is vertical pulling. You subbed the exact opposite exercise. If you can't push anything away from yourself. Get treated and then do it.