I've had issues on my left shoulder for a few years and it first started with pain while bench pressing which was probably due to an impingement.

So after some time resting it, I was able to get back to benching without any pain but now it feels as if my humerus slips forward and out of the socket. It also makes all kinds popping and snapping noises when I pull the head of my humerus back into my scapula. I don't have any pain but I do have instability in certain angles.

After some googling I think I may have a shoulder subluxation. Has anyone here had this? I've been doing rotator cuff and scapula exercises for a few months and it has helped a bit but it has not entirely fixed my issue. Any help appreciated.

sounds like a ligament injury. You have to see a doctor and get an mri.

Musclular imbalance maybe? How much weight can you bench press and and how much can you barbell row?

I just may have to after avoiding it for so long, posting on here as a last ditch effortI definitely have a push>pull imbalance and i've been working on it but this injury prevents me from rowing too heavy as my form breaks down and my shoulder cannot stay retracted

Work on the imbalance (srs). Temporarily stop training pushing movements if you have to.
Do rear delt flies at the end of every workout. I had this problem once and rear delt flies saved my ass

People chit on Athlean-X and rightly so for a number of reasons, but he helped me with shoulder and back issues. If you search youtube for Athlean-X + shoulder, a bunch of videos come up. That said, it wouldn't be a bad idea to consult with a physician. A bunch of exercises and stretches probably won't help if you've torn something.

I will give this a try, reppedwouldn't I have nagging pain if I tore something though? only had pain when benching in the beginning and then it went away, as for athlean-x I already follow him and do alot of what he recommends (switched to dumbells and narrowed bench form cause of him)

stop lifting (srs)

As someone above said, strengthen the rear delts.

If you can do these two exerciseswithoutpain then they are golden for most shoulder issues. IDK about yours in particular, but they have fixed whatever issues I and plenty of others have had in the past and I still do them daily for prehab.

Dead hangs 3*60 seconds daily, will do more sometimes
Shoulder dislocations with a broomstick 30-50 reps daily.

DO NOT DO THEM if they hurt. If they don't hurt then I suggest doing them a couple of times a week at first, bumping up frequency depending on how you feel.

When I had this problem, it was afflicting me for months. I could generally bench without a problem, but if I did any kind of OHP, my shoulders would be in agony for days.

And yet it only took a few workouts with rear delt flies to clear it all up lol

Is the pain more in the front of your shoulder joint? May have subluxation issues and may have a small labrum tear or bankart lesion. Doesn't have to be very severe to be an issue unfortunately. Best bet is to get x-ray/MRI for a definitive answer. Honestly if you've been trying to rehab for the last couple months you might as well go in and get it looked at because I doubt it'll spontaneously improve just doing therapy type work.

that's good to hear as I can bench and even incline but ohp I haven't done in a while in fear of making my issue worseno pain now, just instability and popping/cracking in the rear humerus/scapula area

gonna try doing rear delts 3x a week instead of just once like the poster above recommended and see if that helps, if not i'll have to go in and get it checked out

Shoulder injuries are very individualized, you would better served to get it looked at by a sports physio. For example, the long head of my bicep (tendon that inserts into a space in the arm bone) has tendinitis so it acts up every now and again. But it could have easily been an AC joint, labrum, tendon, etc.

not necessarily, pain doesn't always correlate with structural damage but if you did actually tear something you probably would have felt it at the time

i've never really had any serious shoulder problems but a physiotherapist would be able to help you, find one that specializes in sports related injuries.

I kinda know the feeling, there isn't necessarily any pain in your shoulder, it just feels kinda tender and weird, like you shouldn't push things any further or else.

shoulder pain from bench usually comes from internally rotating shoulder instead of keeping them retracted, tight and depressed on the bench. Or having the bar touch too high on your chest (sorta like a guillotine press)

rear delt flies and face pulls are great. but imo band pull-aparts are the best. you get a great pump in your shoulders and you can literally do them anywhere, at your office chair, on the toilet taking a chit, lying down on your bed. sets of 15-30, can do them supinated or pronated as well. can adjust the resistance the closer you grip it. or just bring a band with you to the gym and do them between sets, you don't have to leave your bench or area at all.

in for answers

literally have this exact same problem for over 10 years and its just increasingly worse.

humerus or something is just gliding across my scapula or something

got an mri last year and this was resultsortho just suggested pt since no tears can't do surgery.

really wish i get inject some baby stem cells or some **** and just heal