Well right know that im using a plate loaded incline press hammerstrength i warm up with quarters all the way up to equivalent of 315 lbs for 6 reps. I dont start feeling roatator cuff pain until ive hit 270+lbs . Between sets i do external internal rotations to warm up my roatator cuffs which helps. However today for the frist time in a couple months i tried incline bench pressing and it went well i warmed up with the bar and then quarters. Then i was able to rep 135lbs for 35 reps with out any roatator cuff discomfort. I switched to the plate loaded and once again after hitting 270+lbs i was feeling pain in my ratator cuff (left).

Are you making sure that when you bench press you are keeping your shoulder blades retracted and your elbows slightly tucked in?

Could you post a video below of you doing some reps so we can check your form?

Also, check out this video for more warm-up exercises. You should be doing them when you wake-up in the morning and before training. 2 sets of 12 reps per exercise should be enough, but you can always do more. Let me know!

Manuel,

BB bench pressing and Hammer Strength machines are the worst for training chest if you are having or starting to have rotator cuff issues. The reason being is nobody's shoulder girdle is completely symmetrical and the shoulder joint has a set range of motion that varies by individual. BB and Hammer Strength press machines force your shoulders to move in a path they may not naturally want to use. DBs are the only sure fire cure. DBs allow each arm to move independently and in whatever plane of motion that is most comfortable. They also stress more pectoral fibers than BB bench press as the chest must keep both the arms from falling to the side as well as pushing the upper arms towards each other. With BB, your shoulders keep your arms from falling to the side and Hammer Strength machines do this for you. With a BB bench press, your shoulders assume most of the load. Granted your chest and triceps are involved but your shoulders are involved fully thru the entire movement whereas your chest is really primarily involved in the first half of the movement until your triceps take over for the majority of the second half of the movement.

I would recommend doing DBs for all your chest work and going for moderate weight and higher reps. Continuing to try to bench heavy with BBs will lead to a future wrought with shoulder problems and/or shoulder surgery now that you have strained your rotator cuff. Unless you train for power or plan to be a professional power lifter, avoid doing heavy BB bench pressing. It is overrated for building a big solid chest. It is only beneficial for maximum upper body pressing power but that is it. There are plenty of ex-power lifters and football players who have lost most of the motion in their shoulders due to years of heavy BB bench pressing :-) Just my advice.....

John