Quick(ish) question regarding rotator cuff injuries

Hey all,

I am a 23 year old male with about three years combined lifting experience. Most of that was heavy sets of five, until more recently when I've begun to feel worn out so I'm doing a lot more lighter work with higher reps (which it turns out I enjoy more anyway).

Unfortunately I think I hurt both my rotator cuffs while benching about a week ago. My gym doesn't have a standard olympic bench and so I had to improvise with the squat rack. I guess I was just at an awkward angle or something because after my first set my shoulders hurt pretty bad.

Now, I have had a long term rotator cuff injury in my left shoulder, but it usually doesn't bother me. It only hurts when I raise my arm laterally at a 90 degree angle (think of flapping your arms like a chicken; that's the motion I'm talking about).

It seems that this bench injury reactivated that old left shoulder injury, and gave me a new one on the right side.

I have been doing rehab exercises since last week, like cuban rotations and a couple others that I don't have a name for but they do help a lot.

I don't really have much PAIN, but my shoulders feel weird. For example, when I go to hang my coat up, it's harder to use my left arm than my right. Same with taking a drink (rotating the cup to my lips and back).

It's like my shoulders have been painlessly weakened by the injury. Again, I feel fine. I just have this bizarre sense of weakness. Like my brain and shoulders aren't communicating the way they used to. Also doing bodyweight exercises like dips and pullups is more difficult.

Obviously I should take it easy on shoulders and benching for a while, that's fine. I'm just wondering how effed I am. I have to think that since I'm not in pain and I have full range of motions on both arms (and I can still do heavy work), that we aren't looking at surgery or anything.

Anyone with similar experiences that can offer some advice?

Thanks very much!