A light warm-up using a resistance band and dumbbells on a stability ball activates your rotator cuff and serratus muscles before bench pressing. Rolling on the ball draws your shoulder blades together for stability, then you bring the band down slowly with hands apart. The presenter says this makes bench press feel smooth and pain-free.
If you want to get rid of pain when you bench press, the easiest way I found to do all the warming up before you bench press, get your rotator cuffs to fire in your serratus, is this banded champagne. Use a very light band and light dumbbells. Roll out on the ball. Because we're on a ball, it's going to push your shoulder blades together, create a good stable base. Bring the band down nice and slow. Keep your hands apart as you go, and you will see all the stability in the back of the shoulder joint. This done before your bench press will make your bench press feel so smooth, so smooth. You have to try it out. If you do, let me know in the comments how it goes.
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