>>35077421
Bump, i bench a lot heavier than you but my shoulders have started doing the same shit

>>35077421
lrn2Retract the fucking scapula

https://www.youtube.com/watch?v=JJ5iCcKzg2Q

A bench press should go all the way down to your chest. Try lowering the weight and angling your elbows a little closer to your sides than flaring outwards

>>35077421
You're probably benching wrong. Post a vid. In general, popping/cracking isn't bad unless there's pain associated with it.

>>35077421
Had the same problem. Shortening rom fixed it, but i realized i have tendency to do half reps. You need to have some point of reference to not to shorten it too much. 5cm pad laying on your chest should do the trick.

take one of those rubber resistance bands, and, while holding it, put your arms over your head and behind you, and then back up and over. start with a wider grip, and work your way narrower. it's a great stretch/warmup that I do before any lift involving a push/pull movement

>>35077421
Look up 'shoulder dislocations', OP, they work.
You can also do them with a broomstick >>35077581

Also retract your scapula >>35077492

And don't flare out your elbows (your upper arm should make closer to 45° with your body rather than 90°) >>35077502

>>35077581
in addition to that, fix bench form. arch your back, engage your last/keep your shoulders back

>>35077623
yeah, but I'm not really flexible enough to do them with a broomstick yet haha

>>35077819
Just grab it with a wider grip, or longer broomstick

>>35077421
Try to keep your upper back straight by arching your back
https://www.youtube.com/watch?v=JVBUgvsMNtk