
Originally Posted by
InsaneInTheMembrane
I will assume the pain is radiating from the bicep towards the shoulder (which is why you would mention both!!!??? thanx for the confusion,lol)
Incline anything will involve the front delts, so if it hurts there... these are out
Flies don't target the biceps BUT they require your arms to be taut and still during the motion so if don't hurt your bis, you can do them
Declines of most sorts should be safe although dips will involve your shoulders... so a no go
Bench Presses (lower to 1.5 inch above pec at rest) should be just fine
hope this helps