+1 for all of
@natewhite39 and
@Steve Freides advice. And one more thing I learned here about the armbar (and that made it way more effective) - it is not a pec stretch...
@offwidth , I have a torn labrum accompanied with dislocated bicep tendon on my right shoulder. PT rehab did allot of good things. When I started bent pressing I found some T-spine / scapular compensation I ingrained. Bent pressing pretty much forced me to repattern my movement and use proper alignment of sequencing or my right shoulder bicep tendon would "click" all around and hurt the next day. So basically what I'm saying is when you rehabbing keep assessing your entire movement pallet and make sure your not compensating. As you probably figured out I prefer to use movements with high mobility-stability-control demand for that purpose