If your shoulders are banged up from pressing, it's wise to first treat those soft tissue problems with self-myofascial release. But then what? Answer: Do the handcuff drill.
After releasing the soft tissue of the shoulder girdle that's been hindering movement, the handcuff drill will strengthen and promote blood flow to the muscles of the scapula and humerus, which operate in a supportive function during pressing. The muscles you hit depend on whether you perform the exercise in protraction or retraction, so do both.
At first your shoulder girdle will quickly fatigue and burn. However, that feeling of fatiguing and burning (the build-up of metabolic waste) isn't the same thing as pain. If it hurts, stop and continue next time, building your way to the point of doing the entire exercise pain-free. You're not ready to move to the next position/progression of this exercise (moving further out from the wall) until you can complete two sets of the handcuff drill pain free, in both retraction and protraction, without taking a break between reps.
Do two sets of ten in each position.
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