My problem is that recently everytime time I bench I feel my front delts working as if I was doing completely front deltoids they get EXTREMELY sore..and it affects the amount I am able to bench...and also on my left front delt around it I felt a slite tear feeling especially when I am doing incline bench..I have to confess that i never used to warm up ever before working out..can this be the problem that is catchin up to me now?I've been lifting for 4 yrs now..is their any special stretches or supplements I can take to heal this faster? thanks.

Also my left elbow been in some pain for a while sometimes when im not even working out it would CRACK really loud or something I wont be able to extend my arm i would have to bend my arm back in and extend out slowly...I am not able to do things like skull crushers and overhead dumbell extentions my elbows get a inflamed feeling and very hot..I am thinking is tendenitous?