hey liveswell, sorry to hear about ur injury. we all go through it and it will happen again if ur a bencher.
my max was 405 with a pause at the bottom, n yes both my shoulders r fucked up. i havent really benched at all the past yr. my shoulders r just getting right.
benching puts a lot of posterior rotation on ur shoulders, n can lead to rot cuff (rc) issues. the best thing is rest n strengthening ur rc when u come back. dont over due it, if u do, it will feel like ur shoulders r going to fall off while ur trying to sleep.
if u have to bench, try pulling ur shoulder blades together n tucking ur elbows. this helps to u use ur back to stabilize n doesnt put all the pressure on ur shoulders.
as far as flys, u can just c that it puts all the pressure on ur shoulders, thus rc.
if u have to bench, try the hammer, so u can practice the technique mentioned.
but dont take my word for it, do some of your own research.
what the hell do i know, i got 2 bum shoulders and dont bench anymore, lol
good luck bro