A similar situation happend with one of my trainers. He was doing inclines on the smith bench with about 225. I was working with a client when I looked over at him and noticed the bar sittin on his chest and in between the hooks. (He couldn't go lower or push it up to hook it.) Anyway I ran over and upright rowed it off him...BIG MISTAKE. I slightly tore my Acromio-clavicular ligament. The bad think about this injury is that it can be a 1st degree strain or tear and not show up on an xray. My point is that if you have pain performing front raises, upright rows, heavy bench (there may be more exercises but these are the main ones that caused me pain) then layoff them and find alternative exercises that don't hurt. Ice your shoulder daily x2 and let it rest. It's taken over a year for my injury to heal because I did not stop may times when it began to hurt. You can't work through it!