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Originally Posted by
RJPinAZ
Sounds somewhat similar to what I'm going through (See my 'Shoulder pain' thread in Recovery forum). Will Morris suggested close-grip bench, sets of 2-3 reps, working up to 6-8 sets with adequate rest between sets, at relatively high intensity, regulated by your discomfort level. Make sure you use good form, keeping your scapula adducted the whole time. I'm still feeling some pain after 3 months, so this might take a while. I am benching 170x2x8 now, after hurting my shoulder at 195, restarting around 135 and adding weight each session. Pullups don't really bother me and I'm going to start working in OHP again very soon.