Originally Posted by
cwd
Bill, I think it's on you to figure out how to work around this injury, given you don't have a clear diagnosis from imaging.
Maybe press but not bench, or narrow-grip bench, or dips will not aggravate it.
Incline press or landmine presses instead of overhead press if you lack shoulder range-of-motion to get perfectly overhead.
Be careful with dips, they work for some people and injure other people -- kind of like bench.
I'd avoid any more steroid shots, from what I've read those things are purely for pain-control and sometimes make things worse in the long run.
I've got a screwed-up shoulder too, it's very common among the elderly crowd.
In my case, a torn labrum progressed to "frozen shoulder" that kept me from doing much of anything for over a year, then got better by itself.
These days I can do all the lifts except low-bar squat (insufficient flexibility) and front squats (aggravate an arthritic AC joint).
I use a fairly narrow bench grip.