I have sharp posterior shoulder pain when doing any vertical or horizontal pushing motion. Full ROM benchpress is impossible (I can’t even do a pushup without pain), however rackpresses/floorpresses I can do, albeit with some pain.
Strangely enough, the pain is worse when I bench with “good form”, IE elbows tucked in more, scapula retracted and depressed. Winging out my scapula and interally rotating my shoulder slightly as the “set” position, as well as keeping my elbows flared out is the most succesful thing I’ve done in preventing the pain.
I’ve been trying to do 5/3/1 (Floorpress, Dead, Chinup, Squat) and wonder if I should keep pushing on or whether this is inviting more injury.
Should I just do more direct tricep work and flies?
Any feedback is appreciated.