Minor Shoulder Irritation

[Rev]

I have started to note irritation in the shoulder brought on by heavy overhead pressing. Nothing really painful, just enough irritation to scare me in rememberence of shoulder injury horror stories. Soreness lasting a couple days afterwards then going away completely.

I plan to take out all overhead pressing and supplement in my routine with cable external rotation, (?cable internal rotation?), posterior deltoid fly, posterior deltoid cable row, upright extension, and forward flexion. All supplemental shoulder work to be done with a frequency of three times per week, 1-2 sets each, 8-12 rep range. Does this sound about right?

[Rev]

Extra Note - Pain only present on release of muscle tension. If I sit there and flex my shoulders really hard and then release, pain is felt upon release. Not sure if that holds significance.