I'm not sure if I figured it out. I started flexing at the VERY beginning of the press (with left pec) but I still felt my left shoulder blade pop out of position...
as for routine it generally starts with wide grips. For the past two sessions (excluding today) i've had to use the lat pull down because the space was occupied
I then move on to some sort of rowing, lately I've been focusing a lot on feeling the rhomboids and holding/squeezing for a second or two. Whether that be a hammer strength machine, low cable row or whatever its called, or that exercise that was posted a few weeks ago (laying on a bench, pulling kettlebells and holding) I do that with dumbbells. Then I'll do one arm lat pulldowns for the finisher. I don't have a set routine for back, the EXERCISES change but I usually do a pull up, row, pull up, row. Sometimes pull up, row, row, pull up
and yes that livespill helped me out a lot yesterday! thanks again guys!