Im 20 and have a partial rotator cuff tear in my right shoulder. The only benching I can do without pain are machines or hammer strength. BBs and DBs aggravate it.
My orthopedic doctor told me to also stop overhead pressing (completely is best, but I'm allowed to use light weight), as this could make my tear worse. Seeing as I won't get surgery until I'm much older, I'd like to keep my cuff from getting worse. Getting surgery at this time of my life would be hell.
My question - how can I build my chest, which is my weakest bodypart, essentially without free weights (benching)? Also, how can I build my shoulders, which is one of my strongest parts, while no longer OH pressing (heavy)?