I hurt my shoulder doing bench press . dips was the way then + short 1/3 movement range incline barbell bench press closer grip. most painful was when I tried to grab dumb bells for flat bench. later I added flat smith m. and pullovers . after 10months feels 60% better but lateral raises still hurts a bit
It's never gonna heal the way you're approaching this. Have someone fix you or never get back to being 100%
Have you tried using a swiss bar-?When I had shoulder issues a few years back I went to swiss bar pressing and it helped, when I returned to regular bench presses using a straight bar I switched to a thumbless grip ( suicide grip) dangerous I know- but has caused less shoulder issues for sureJust my 2 cents bro