What I've noticed with guys like you is you'll rationalize and ignore any advice that falls under the umbrella: 'stop benching.'
So you might as well be smart about it.
As for touch-and-go benching being easier on the shoulders, that's not necessarily true. The touch-and-go method in the bench (or any lift) utilizes the stretch reflex. Do too much of this and you'll lose the ability to engage the lats, scapular retractors, and the overall ability to stay tight for paused benching. Furthermore, because the touch-and-go method allows you to move more weight, you can easily fall into the trap of going heavier than you realistically should.
So when you return to paused bench, you just might end up frustrated, re-aggravate old injuries, or even create a new ones.
And just doing any old "variation that you can do pain free" is decent advice - on the surface - but it fails miserably to address the fact that guys like you WILL probably continue benching as well as addressing the underlying causes of the injury.
You're much better off getting an assessment. You clearly have imbalances; otherwise, you wouldn't be accumulating injuries. The fact you recently started to experience pain in the left shoulder is proof enough.
Then have your form examined by someone with a PROVEN TRACK RECORD.
Be patient as you go through the recovery process (it may take a while but it sounds like you nipped a relatively minor problem before it becomes a major one).
Also integrate the reverse-band bench and push ups. This is one of the best advice given here; scroll up and read it again with an open mind.
It wouldn't shock me if accessory work on lats, rotator cuff complex, scap retractors, and beefing up the shoulders - when they're healthy - will pay dividends on the bottom phase.
Now continue working on the weak links and imbalances and SLOWLY and CONSERVATIVELY re-integrate the paused bench.
If you're smart (and a little lucky), you should hit that coveted pr in the paused bench, which I concede is the most impressive style.