A major concern with excessive and intense chest movements, like with push-ups and bench presses, is that you can overwork your shoulders and end up hurting them. If want to protect your shoulders and strengthen them at the same time, try face pulls. Image by UCNISS.
OK, have your chuckle now, but face pulls are actually a legit and great back exercise. Dr John Rusin, a physical therapist and strength coach, explains in T-Nation that since most of us spend our days rounded over (a desk, driving a car and what have you), face pulls help give our backside a lot more needed attention. They build strength in those oft-neglected smaller back muscles, which can go a long way in protecting your shoulders from a lot of "push" type (or chest) movements.
Work face pulls into a day where you work out your upper body, or as a warm-up before you start your chest workout. Before you do, check this video for how to properly do face pulls. They're great but can be easy to mess up, so check out this article by Syatt Fitness for common mistakes to avoid. For one thing, they aren't meant to be heavy. Aim for 10-15 reps, and try to do it with minimal rest. A good alternative to them are band pull-aparts if cable equipment isn't around.
Do this exercise before bench pressing [T-Nation]