go see a doc or a chiropractor they would be best to see whats going on before you mess it up more.

I am 57 and been training on and off my whole life. I have a very old rotator cuff injury and "HAD" major problems. First of all we are too old to do any straight bar,,ain't no good for any of your joints, use dumbells, it builds symetry and you can work around those sore spots. Second DECA,DECA,DECA! I notice a major difference in about 4 to 5 weeks 250 mg per week, or better NPP @250 2X week and train pain free! When I go off, in about 30 days the old ache is back.

There is more to the shoulder than deltoids. The typical exercises overdevelop the major muscles and never touch the smaller - supporting muscles. Then you get an impingement. Think of pulling a fat shoe string out of your tennis shoe. The more inflamed the muscles get the harder it is for them to pass through each other. The solution is to discover those little supporting muscles that have been neglected. Work those un-sung hero's of the shoulder. Easy now, they've been neglected a long time.

So, I was watching Real Sports with bryant gum ball and he did a piece on a pitcher named Steve Delabar, of the Seattle Mariners. This program that he rehabbed his shoulder with, i can't find he exact name of the pitching coach, but in the stories it says the program is just called "velocity" and it heals all kinds of shoulders and fixes damage to pitchers shoulders... it might be hard to learn how to throw with the left to be able to do it, but hell, i am considering using that program to heal up my baseball ravaged throwing shoulder

One word.... Deca.... I'm 40 years old and my shoulders have been shot for 15 years now. 250 mg a week of deca will lube shoulders right up and honestly pain will disappear .... Well almost.. It's the best thing I've found to help shoulders. Of coarse you'll need to take test with it or you'll be shut down and shooting pool with a rope in no time.

I've had problems with my shoulders for years but I find ways to work around the issue. Right now, thankfully, no chronic pain. Still on flat bench I have to limit my range of motion and weight. You are supposed to be working your pecs on flat bench but it's so easy to overstress the front delts. For my 2 cents I would try to limit your range of motion, don't worry about coming down all the way to your chest and don't raise the bar until you lock out either. Everyone is different. You will have a range of motion that feels right for you, limit it to that. Start out light and increase only 5 - 10 lbs at a time, concentrating on limiting your range of motion and avoiding discomfort. Volume training is great, don't go too heavy. Just saying this works for me. I'm 54.

Probably your labrum....even older bodybuilders like bob chicarillo mention that it is almost pointless to do flat bench because it goes against the natural motion of the body... A lot of guys go down to far and jerk the weight at top... No arch in the back etc.... You should use dumbells instead since it provides a better range of motion in the wrist... If you arch your back right and have the correct ROM you should only feel it in your chest... Not shoulders....also....and most importantly..,,warm up!!!!

It sounds like your rotator cuff, I just wrote Hollywood about this I had the same issue and this is how I resolved it First take 2 weeks off of shoulders, on chest day don't do straight bar benching Keep any pressure off that area. After 2 weeks do shoulder exercises that have a natural motion( your arms naturally go inward) so do dumbbells and cables. Last do high reps and low weight, get maximum blood flow with out going heavy. Do this for 2 to 3 months and see how it goes. That's what worked for me.

bro 47 here had a car accident 10 fractures in my rotaror cup I use a swiss bar for benching and go to the staight bar 3 weeks before a meet so far got 2nd on my last state meet.Plus glusosamine ,meloxicam is the shit,talk to your dr.about this and a bit of test and tren a.do help

have you heard of the push pull routine? i have the same problem , it helps i still cant do incline though fucks me up every time and have to stop lifting for weeks

There's a great book by Brooks Kubik (author of Dinosaur Training) about lifting for us older guys . .much of this is covered. It's called "Black Iron, Grey Hair" . .I strongly recommend adding it to your library . . .
Be sure to structurally balance your training with adequate ext. rotation work , trap 3 activation and posterior delts to keep the pressing clean and in the right "groove" of the lift . .

As a 54yr old competitive bencher doing 2-3 meets a year my shoulders are my bread and butter. And I always seem to be rehabbing them from one injury or another. Since I obviously have to be under the bar here's the trick I learned and its helped tremendously. Simply cut a 15in long piece of 2x6 board and place that on your chest to bench off of. It takes a lot of shoulder rotation out of the lift. I use it almost right up to a meet. 2-3 workouts without it along with some pause work and I'm gtg. As far as upright shoulder work I only use dumbells so that I'm not locked into any one path of movement.

I was killing my shoulders over the summer trying to get my bench to 300 (got to a 285 double, smith machine). I finallly had to give up straight bar, for Dumbells. I recently found a site on Benching and have been using a "Power set up" and no shoulder pain! It takes a little to get used to (and your max will drop at first) but no pain so far. The big part is pull your elbows in, chest up, shoulders back, and take the bar to the bottom of your chest.

MIne hurt to bro thats why i switched to using only dumbells