Welcome to my world! I think it's 'front delt' I might have injured it during overhead presses. I have been dealing with this for months and months, won't let it slow me down but I just took 3 months off and It came back the second day of training. WTF! If you figure out something let me know. I am just gonna deal with it.

Find out what doesn't hurt, and work around the pain for a few weeks. If the pain is still thier, you can go see a doc. Start doing rotator work. Learn to bench in a good position, with a slight arch and your shoulder blades pulled back some, that may help a little. To be honest i have pretty much abondened anything except benching pinkies on rings, because eventually if i go any wider i will get some pretty bad pain. You can also go see a doc to see if you have any damage, but honestly so many people end up with shoulder problems from benching it is not uncommon. Before i got into powerlifting i abondened the bench for about 6 years, and my shoulders never bothered me.

This sounds to easy but I had the exact same problem and it went away and soon as I started supplementing with Glucosamine and MSM. Haven't had an issue in over a year since I started taking it

You really shouldnt be benching down to your chest anyway. It takes the strain off the chest and places it directly on the shoulder, specifically the girdle. Anyway, for 99.9% of people the shoulders are in no way as strong as the chest, so benching like that is an injury waiting to happen~ especially if you have a separate day for shoulders. To keep the focus on your chest, when benching, your elbows should never break horizontal. This should keep the bar or dumbbells anywhere from 3 to 6" above your chest.

If the pain is at the front of your shoulder but not in the deltoid, it could be you have actually inflamed, strained or torn the biceps tendon.

It is a common injury for weight trainers. Many people train with the injury for long periods without knowing what they've actually got.

The biceps tendon runs from the bicep muscle and up into the shoulder joint.

The pain can often be felt when bench pressing because the arm is stretched back beyond the horizontal. Also, doing bench press develops the pectoral muscles and pulls the shoulder forward, causing a compression of the bicep tendon. That can be okay for a long time until the bicep tendon is inflamed and then the compression causes further irritation or just prevents the bicep tendon from healing.

The solution is laying off the bench press and chest exercises for a while (don't you hate it when people say that). Also, don't further inflame the tendon by stretching the arm back too far or activating the biceps muscle with curls etc. See your doc for appropriate anti-inflammatories (and a better diagnosis than a gonzo on the web like me can give you) and see a good sports physio-therapist. You may need to correct your posture slightly (ie set your shoulder when lifting by locking your shoulder blade back and down).

Good luck with it. Injuries are always frustrating but we've got to look at training long term.