Question regarding bench/shoulder press/rotator cuff pain/deltoid development
I am a reasonably experienced bber and wondered if I can get some opinions on training chest and shoulders specifically.
I have had problems with my shoulders ever since I became a serial shoulder dislocater during my club rugby career. My right shoulder clicks and is painful during bench press or inclined press, to the point where I don't think I will ever be able to train it effectively. I have rested it, has physio used copious painkillers and as I'm actually reasonably lucky with chest size I'm considering hanging up the old bench press as an exercise. I am anticipating the oohs and aahs as I know the importance of it as a compound exercise, but it's damn painful and I don't want to do any more damage.
Here's the main question-I am anxious in keeping my deltoid development up as I love the dimension it gives to the upper body but I am mindful that bench press is vital for this...or is it. Am I better keeping bench in my routine but just with lower weight in order to pre exhaust the delts to some degree or is the shoulder press enough with maybe some upright rows?
Incidentally, shoulder press gives me now pain whatsoever in the shoulder, I guess this is to do with no rotation in the joint. I don't want to waste anyone's time so I'll also say that I have tried modifying my bench technique and even with elbows tucked in the pain is petty bad.
Thanks in advance for any help.