I have always found the Barbell Overhead Press to benefit my shoulders greatly, when paired with face-pulls and single arm rows I seem to get most benefit. Here is a fantastic tutorial on the Overhead press.
Sometimes benching all the time can force that pectoralis minor to tighten up, pulling your humerus out of position and causing impingements, I haven’t had this issue but I have seen clients have these issues right off the bat. Quite a few people say they use dumbbells which is also a great way to build stabilizers if the shoulder, but you just can’t get the same stimulus as pressing a barbell, as more weight can be loaded.
Of course it is important to have good shoulder mechanics to start with, otherwise if your humerus is not in the right position you can just cause more pain than good. I definitely think about the rear deltoids also, which do get neglected during the press. The best way to combat this is use the behind the neck press, seated or standing and also face-pulls.
Here is a good tutorial on face-pulls as behind the neck press involves a great amount of mobility to achieve.
The Kettlebell Windmill definitely would be my choice for prehab work to prevent injury, as it is a fantastic exercise to stabilize the shoulder. Here is Steve Cotter the legend himself explaining how to do it.
I hope this has helped you understand the benefits of pressing!
Here is a link to a pressing workout I have done.
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Coach JKS
Mentalphase 