During the summer I was really doing a good job with my lifts and was doing a lot of decline/military/flat bench/close grip, so a lot of pressing movements. I was careful to use powerlifter form so as to not fry my rotators, but, especially on decline, I found that in like my left anterior deltoid there feels like a "strand" that was hurting immensely even on weight that wasn't all that heavy.

I took a couple weeks off and then took out some pressing motions and went light, and it went away I guess.

Well, the last few weeks I've picked up on pressing motions and it was OK at first, but now it's starting to bother me some. What is going on and how can I fix this (long term)?

Also, what are some good movements that I might want to consider doing for my chest that don't involve so much pressing and that will be easy on this tendon/ligament or something? Flyes maybe?