Warming ups:
tension rope 15 times
Lay on the floor, 15 - 20 times with light weight sholder movements (the one you recommend)
Before starting Bench press, push ups with the bar only 20 times. Then increasing slowly the weigts, 5 times every time till the start.
Lat pull down, if I start on this then 20 times 10 kg to warming up and then same 5 times slowly upg weights till start.
Arnold press, start with low weights 20 times to warming up before start.
Dumbells feels worse after than Bench press.
Push ups causes pain after.
Hanging on my arms as well.
Cables excercises, the ones you move the arms up or down, right and left.
After the abs rope pull down.
I feel the pain when I press on my shoulder or moving my arms up or back wards.
When did it start, I think when I first hang on my shoulders or doing push ups. When I have rest days ( on holidays) pain is neerly gone. But if I do push ups, it starts again.