I’ve had impingement in my left shoulder for years!
It’s got 50% better by restoring proper mobility & flexibility in the whole shoulder girdle, but it still prevents medium to wide Olympic bar (pronated) benching.
I’ve changed both shoulders appearance quite dramatically from internally rotated to pulled back. This was done through a combo of much more horizontal rowing than horizontal & vertical pressing + tons of stretching.
I’ve done 3x the volume on both vertical & horizontal pulls vs. their pushing equivalent.
It’s a lottery whether overhead press irritates it, even with dumbbells elbows 45 degrees from forward.
What’s fixed it for you?
Has surgery shaving the acromion shoulder bone helped?
I think the takeaway from this thread is that lots of strategies work for shoulder pain. There is no one-size fits all approach to managing the shoulder (or really any joint), and it will probably take personal experimentation and reflection to find a management strategy that suits you
Shoulder Controlled Angular Rotations (CARS). Basically you stand close to a wall and move your arm in a circular motion, like you’re drawing a circle in the air with your fingers. If your shoulders are whack, you will be far from the wall and your circle will be small. As you develop shoulder ROM and mobility, you can move close to the wall and make a bigger circle.
As you go through the motion you’ll find tight spots, or parts of the motion that you’re not flexible enough for. Then you can put your hand on the wall and kinda stretch out the tight area and figure how you need to adjust your posture or pack your shoulder or breath/brace correctly to get your into that ROM.
After your mobility is improved you can start using a band to add resistance and begin loading that tissue. At 1::11 you can see dude hold onto the band and let it extend his arm, then work in small circles, using all his little shoulder muscles against the band.