Originally Posted by Axelman 17
I have been doing pretty typical chest work - bench press, dips, DB flys, paused benches etc. I dont do much shoulder stretching though I did start doing lacrosse ball across the pec. Shoulder rehab has been largely focused on internal rotation courtesy of Coldsnap - T-spine rotations, side lying rotations, scapula wall slides, corner wall chest/shoulder stretch. I do think the fact that I have discomfort in my right shoulder and neck issues on my right side is not a coincidence.
Alright, first off you're going to have to cut out the chest work for a little while. In fact, all upper body work for 2 weeks. Even things like heavy squats and deads will have to go. I know, it sucks. But you need a fresh template to work backwards from. During those 2 weeks you rehab the shit out of your shoulders and upper back. 3x a week, minimum, plus daily stretching and icing.
At the end of the 2 weeks you see where you're at. If you still feel pain its most likely either a muscle tear, ligament damage, or a more severe structural imbalance that will take longer to heal and more specialized work. If its better, then you get back in the gym. You work your chest, back, and shoulders separate and on separate days. The first sign of pain, strain, or stress you stop and reassess. It could be something as simple as form, or it could be something as odd as your acromion shape.