Originally Posted by viru§™
It may just be some muscle imbalances caused by your exercise selection. You need to add some lifts where you fully retract your shoulder blades i.e. row variations, band pull aparts, face pulls etc.
Stop doing bench if it hurts, it'll only get worse. Shoulder injuries are the worst, I know from experience.
The problem I have with bent over rows is that I seem to get back pain from it. My back can handle it during deadlifts, but it's something about holding the weigh stationary (from my lower back's perspective) versus keeping it in motion. Without something to rest my chest against for support, what would you recommend that helps develop the back pulling on a horizontal plane (I've got vertical covered both ways, with the chin-ups and upright rows, I'd say)?
I would do some sort of inverted pushups if I could, but I cant see where or how I could rig that up.