Injured my left shoulder today. Seems like I tend to injure myself if I didn't get a good night's rest the night before.
This occurred during bench.
So I warmed up a bit, starting with bar only, 10-12 reps. Next, 135 for about 8 reps. Felt alright, nothing bothering me at this time. Next I start my work sets, 5x185, 5x210... On the first rep of 5x210, I felt my left shoulder make a slight pop, followed by some pain which eased after I flared my elbows out (I bench with elbows about 45deg, touch bar to chest). After barely finishing the 5 reps due to the increased difficulty w/ arms flared out, I stretched it out and it felt okay... so I proceeded to drop the weight, 155x10, and 135x10 both with arms flared out.
As my workout progressed I found that it was painful to raise my arm in front of me past parallel (to floor). I can raise it to the side just fine, but in front of me is a no go. There's no pain unless I attempt to raise my arm and utilize that muscle (front delt somewhere?) I can lift up my left arm w/ my right hand, and feel some pain, but not too bad. it's been about 5 hrs since the incident.
What to do now?