BOTTOM LINE: In addition to performing exercises you like such as the bench press (which precipitates anterior shoulder tonicity), be sure to include exercises you need such as the pec-dec flye (which encourages anterior shoulder flexibility) as well. In addition, be sure to work the core muscles (e.g., glutes, abdominals, lower back and hamstrings) of your body to lessen possible muscle imbalances which may precipitate joint pain and injury. Strengthen weak muscles (typically upper back, abdominals, hamstrings, and glutes) and stretch tight muscles (typically anterior shoulder, chest, abdominals, lats, lower back, hamstrings, hip flexors, and calves). Heeding this advice will save you years of needless chronic pain due to muscle imbalances.
Brian Danley, CFT
"Motivation is what gets you started. Habit is what keeps you going."