i performed to warm up sets of 15 and 10 reps half of my 8 rep max weight

on my 1st total weight set i felt pain on the 6 and 7 reps (increasing)

that happend 3 weeks ago and i havent worked out since. ive only done the odd press up to see if it feels alright.

ive only felt front shoulder pain when doing press ups or similar movemnets or holding my phone to my ear.

its not a great pain but discomforting, therefore i cant go back to benching.

any ideas?? what it is?? treatments??

thought it could have been just a muscle knot but not sure

thanks