Popping sound from shoulder blade

When I do the motion of lifting my arms over my head, I can hear popping/ clicking sound from my shoulder blade area.
It started to feel tight/ sore after i tried doing incline bench press in that bad shoulder blade area.

How all these started was from a game in the pool. My forward swim stroke resulted in a pop in that shoulder. Something was out of place but i readily rotated the my shoulder and everthing seem to pop back in place.
I suspected it to be partial dislocation but I do not experience server pain. It was jus feeling achey (achy) and my movement was restricted for some time. Now movement has been much better but I still feel strain on the shoulder in some movement.

Would like to know what's causing the irritating clicking snapping in my shoulder blade and should I resume my gym sessions.

Regards

[Eddiemadcat]

Additional info, I'm a male, 24yrs. I keep active by gym an swimming. Prior to my injury, I had 2sessions in the gym focusing on my upper back and triceps exercises. But it's a week apart.
Please advise me as I am longing to get back to the active lifestyle. Thanks!