Don't neglect the rotators and allow imbalances to develop. The circuit I do for my rotators is nothing special, however it has helped my many times recover from rotator pain and inflammation. Any number of circuits or exercises could work just as well. To give you an example of different ideas, here is what I do.
Rotator Cuff Circuit
- Lateral Raise - thumbs up
- Lateral Raise - thumbs down (on these, the plane of movement is about half-way between front raise and lateral raise).
- Shoulder Horn Rotations
- Wind mills (start in peak contraction of a lateral raise and rotate your arms in relatively tight circles).
I do these four exercises in one giant set, 5-12 reps each. I may do one or two of these giant sets to warm-up the rotators for benching. If I am trying to rehab or strengthen the rotators, I will either do them after bench, or on an assistance day. For rehab/strengthening, four or more giant sets is fine. I keep the weights light on this, like 5-15 pounds. Just enough to get the blood flowing in the area.
In the past when rotator cuff pain/inflammation set in, consistently performing this circuit has helped me pull out of it and return to normal.