Old Shoulder Injury Recurring?

Long story short:
-used to bench poorly, had painful RC in right shoulder.
-stopped benching like a douche, pain free for years.
-played footie after 2 years, threw the ball, right shoulder aching again.
-whenever i now do a cuban press, even with no weight, i feel it hurting.

any insight on what RC exercises (if any?) or anything else i need to do to solve the problem, so it doesnt hurt again? i dont know if they need to be strengthened and in what fahion i should train them (external/internal rotations? cubans? band pull aparts?)

Thanks in advance for any advice given :slight_smile:

NOTE: ran numerous searches and am confident i’ve found my answer. please ignore/delete thread.