An aching shoulder often means impingement. This is usually aggravated with overhead pressing, but pressing on an angle can take tension off the joints. Wedge a bar into a corner and press one end of it on a 45-degree angle (like you are throwing a lever) – this is called a landmine press. You should also prioritize pulling into your back workouts and do more rear delt work, as that will help correct the muscle imbalance that set up the injury.
- Overhead Dumbbell Press – 3 sets of 10 reps
- Front Raise – 3 sets of 12 reps
- Lateral Raise – 3 sets of 12 reps
- Rear Lateral Raise – 3 sets of 12 reps