The variation of the band pull-apart method has you doing regular reps, but slower than usual. This is more for muscle-building than improving weak spots or improving the role of the back in the bench press.
Depending on your objective, you can vary the approach. It's practically impossible to overdo pull-aparts, so use them often.
Nobody cares about injuries (boring!) until they get one. That's too bad, because sooner or later your knee, shoulder, hip, or back is going to start barking like a coonhound on the hunt. Even babes aren't immune.