Originally Posted by Ryano
Your problem is probably rotators....due to never working them and then using bad form on the bench. You may need to let them heal, then begin with light rotator rehab every day. Tuck your elbows when benching.
It's funny you mention tucking. I actually injured my shoulder from OVER tucking. I was tucking hard to take the bar to my belly which shortened my ROM by quite a bit with my arch. In retrospect I shouldn't have been benching raw like that. lesson learned, a little too late unfortunately.
Currently training for raw competition.
Gym PR's at 242-
465, 345, 515, 1325