I have only felt soreness I few times. This was when I worked out with a buddy and we.ended up seeing how long we could hold certain positions like lateral raises. I have also been doing rows with the wide bar that has side.handles on the end of it. So your grip is about 5 inches wider then body on each side. Feet staight lower back arched, chest up and use super light weight and pull in squeeze the rear delts. Imagine there is a credit card back there and your trying to hold it in place. (That's my chiros words) I do about 20 reps hold every other for 5 seconds. And again very light weight.
military press I use dumbbells not machine and I press every other shoulder day