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Gave up flat bench due to continuous shoulder injury/ pain. Made life really miserable. For me there is no point doing it as I'm not competing or a serious enough lifter.
I do push-ups, dips and incline db press.
You could try incline bench or use underhand/ reverse grip bench to help your shoulders.
Budnz
Starting Strength will give you all the info in written form about the lifts. Stronglifts provides useful videos too.
In the majority of these programs - heavy lifting is the aim - progressive heavy lifting. When you reach a plateau, drop the weight and work back up and, hopefully, you will pass the plateau. This has worked for me up to now. In the future, I would expect to reach a plateau which I cannot overcome. At that point, I will look at other programmes which will help - Madcow may be one.
I haven't gone back far enough to read why you are doing weights. That reason is vital to what programme suits your circumstances.
Also, I don't know what your stats are - age etc. If you look back through my posts - there is one which will give you an idea of 'average' weights which people with your stats should be lifting based on your experience - it is worth a look.
I am a newbie to weights and I have to be very careful about injuries because of my work. If I am unwell etc. I stop until I am fit. This may cause a reduction in the amount I lift but it soon gets back to the weight I stopped at. Currently I have not lifting in 8 weeks due to flu and a bad shoulder - once these are sufficiently recovered, I will resume and I expect to be lifting 50% less but over s few weeks I will get back to where I was. I am 48yrs old, 88kg, 6 feet tall and my max lifts are - squat 105kg, DL 130kg, OHP 45kg, bench 55kg. DL is a little light but I had messed up the app so that will go up when I resume.
Richard