What is wrong with your shoulder?
I would spend that time doing rehab/prehab and get everything in working order.
Unless you have a very long lifting history, an impact/sport/acute injury or medical condition…you have no reason to not do overhead work! Try and get it sorted
Pin presses hurt my shoulder![/quote]
I tore both my rotator cuffs in the Army and have been a victim of discomfort and bitchitis ever since. I have been called a “chronic subluxator” (sp?) by my orthopedist and a puss by my wife. After my back surgery I took a year long break from lifting and developed impingement syndrome (more whining) and quite a bit of scar tissue from not working a decent range of motion in the shoulders (because they hurt, see bitchitis above). I do all my bench work with a pause because of my aches and pains and on the 5x5 I finished Monday with 395 (I like to round down) for 5, on wednesday I couldn’t do 135 on Incline w/out serious pain so I just flat benched again for 4 sets going up to 360, the only OP or incline work I can do to the best of my knowledge is the “Arnold Press” with db’s in a neutral grip, however I am open to suggestions.
And i do a bit of RC wok and stretching after my lifting, I just worry that I am going to overtrain or give myself an imbalance injury from my weak ass shoulders.[/quote]
Get ART to sort out the scar tissue.
As for the subluxation correcting muscular balance will help reduce the risk of subluxation.
A lot of scap retraction, pull aparts, YWTLs and face pulls should help. I would rather do that for a few months than pressing in your situation