Not competitive but it is my hobby...
I found that the more I worked my shoulders the better they felt long term. I may have to sit down and rest on the way home because them just hanging there was too painful on the walk home but they always felt better the next day and they always felt healthier when I was actually benching.
My typical Bench day is
Bench Ramp weight 5s to failure somewhere around 275-315 right now
Weighted Dips Ramping weight 5s to warm up then a max reps and drop set
Dum Military Press 5-8 Sets ramping the weight to failure with 5-8 Reps
A High Back Fly or Pull superset with Lateral Raises
Sometimes I drop dips or put them after Dum Military Press with less weight or body weight.
I didnt bench for a long time, always used dumbells or undergrip with a shortened ROM. This is about month 2 of benching again since highschool, I am 31.