I dealt with shoulder pain off and on for years. Fortunately, I figured it out, unlike my knee.
It was a combination of things, the biggest one I believe was just overall shoulder mobility and tightness.
I've still got terrible mobility, but it's greatly improved with 2 things -
Band over and backs any time I train upper body. I usually do 5 or 6 rounds of twenty during my warm up and, my warm-up is just that, warming up. No where remotely near a heavy load. These are huge, IMO. Gotta keep the band as close to your body as possible and go as far down in the back as you can. The ROM will get better as you progress through the warm up and over time of just doing them. When you get really good mobility, they can be done with a broom stick, but that shit hurts, and I'm just not flexible enough.
If I'm on push day, I'll do a cable fly with about a third of my working weight for 4 sets of 15 usually. Really just letting the stretch open everything up and making sure my delts aren't moving the weight.
After the fly set, I'll get my lacrosse ball and put it between me and a wall and mash the chest, front, medial, and rear delt. Probably 30 seconds on each side, progressively using more pressure the more I'm warm. The last 2 rounds of this are pretty painful.
Over and back to fly to mash 4 times, then just an all-out over and back until it burns too much.
Generally, chronic shoulder issues, especially front, are from bad form, but weak or tight rear delts can also cause the issue. Knee bone connected to the leg bone stuff. Just like ankle mobility causing knee or hip issues.
Probably need to get an mri and for sure stop training anything that might involve the delt. Split your leg training into 2 days, use the upper days to only do pt, abs and calves. You get the idea.
and then at the end you look at your starting pics and say "oh shit I put on some size."
and then at the end you look at your starting pics and say "oh shit I put on some size."
