Quick foreword, 1.5 years ago I maxed bench around 285x5 and 335x1 at 190lbs.around that time i started getting a dull ache in my right shoulder and in the right medial border of my low scapula , like low trap / rhomboid area. slowly this progressed to a feeling of being unable to hold the medial border of my right scapula down and more and more anterior shoulder pain. After fucking around for a while i ditched flat bench press and rehabbed my shoulder
Now 1.5 years later i’ve been able to OHP and incline bench with very little problems, and 6 weeks ago started working back in flat bench press. after hitting a new rep pr of 285x10 at 193lbs, that old familiar feeling of my right scapula medial border pulling away from the ribcage has returned, but no anterior shoulder pain as of yet. does anyone have experience or insight into what my issue might be?
rehab and prehab thus far has been (over the last 1.5 years), pec and pec minor stretching, lat stretching, upper back and rotator cuff strengthening 50+ band pull aparts a day, serratus work, conscious effort to improve posture, prone trap raises and other activation exercises for lower traps rhomboids.
Am i just destined to not be able to flat bench? i really would love to be able to do it, and this new PR definitely lit my fire for the bench again. Please any help is greatly appreciated
here is pic of recentish back, red line point to area of dull ache and feeling where scap lifts up