Went in to physical therapy because another doctor said that my rotator cuff was underdeveloped, and the popping is larger muscles trying to compensate for things a rotator cuff should do. He put me on a 2-3x a week program, basically my cardio on non-lifting days, and my bench went up fast. Still have a lot of work to be done, so I keep going back to see him and we adjust my routine based on how the different cuff muscles are doing. OP, if you plan to do lifting far into the future I strongly suggest you seek a professional.

1. Popping Sound In Shoulder When Doing Push Ups
2. Popping Noise In Shoulder Blade
3. Popping Sound In Shoulder When Doing Pushups

Popping Sound In Shoulder When Doing Push Ups

Popping Noise In Shoulder Blade

Also, before I ever do any bench I do some twists and turns with a 10lb plate in different motions and controlled, seems to take away a lot of the stress and pop. You have the exact same issue as me OP.

Even down to the disclocated shoulder in my sleep. It is basically loose ligaments, and if yours is as bad as mine, you'll have it everywhere. I have loose knee's, ankles, hip and shoulders. All i can say is, keep training, maintain strict form, and increase weight on a gradual, slow basis. Before every workout i warmup my shoulders with very light lat and front raises, then put my arms out straight and wind them round in circles until the rotator cuff starts to heat up and burn. Then if im doing any kind of pushing exercise i'll do 2-3 warm up sets first.

Popping Sound In Shoulder When Doing Pushups

You should not go straight into lifting without a good 2-3 sets of warm ups. After that, and providing you increase weight SLOWLY (like a weekly-bi weekly basis) you should notice it simply gets easier and stronger over time. It took about a month for my shoulder popping to go away after the rotatory cuff/shoulder began to get stronger. Just don't push it so hard, because of our 'condition', we need to be extra strict with form and if you feel your shoulder straying from your form just to hit that extra rep, better pray it doesnt dislocate. I also do a rotator cuff set at the end of every workout as described in this video below.