I just got back from seeing my physiotherapist about some shoulder issues. As it turns out, my right AC joint is extremely loose, to the point where it'll shift around and pop up and down depending on how I move it.
Despite this, my physio said that I can continue pressing exercises, so long as I watch my range of motion.
First, for benching, he told me that rather than touching the chest, I should stop about an inch or two above in order to take stress off of the AC joint. However, what sort of ROM should I use for overhead barbell pressing, and any sort of dumbbell press (vertical, horizontal, etc) in order to avoid as much AC joint stress as possible?
Second, what will this limited ROM mean for strength and hypertrophy developments? And what exercises can I use to work around the issue as much as possible?
Third and final, can I expect this issue to get any better by strengthening the shoulder, upper back, and chest? And will the AC joint eventually tighten up over time (as I have no idea how it became so loose, I've never injured my shoulders and it was not like this even a year ago), or is this a permanent condition?