shoulder pain - only when pushing

[speedmole]

i am not quite sure what i did to initially hurt my right shoulder, but it felt as if i almost dislocated it a few times in the past 5 years. The first time it healed ok after a while, the second time it took a while, and i hurried it so the third time was shortly thereafter the second while benchpressing dumbells. it has been a year since then and the pain still occurs when i try to work out.

Does anyone have any exercises that produce solid mass results for pecs and shoulders that do not require pushing directly up or out from the shoulder?

has anyone ever felt this sort of pain before? any exercises to help the pain?

[Heidi]

Hi
In most shoulder injuries, overworking the pectorals (chest muscles) is part of the problem as this pulls the shoulder forwards and out of alignement. Try a period of stretching the chest muscles and working up upper back strength. Look inparticular for scapula setting or stabilisation exercises. These focus more on endurance and postural type strength, rather than how much you can lift.