Thanks to everyone who previously replied with shoulder advice.
Never saw a doctor but after 3 years of pain whenever I'd lift, my shoulder feels almost perfect again. (Knock on wood).
This is just personal anecdote/self-experimentation so take it with a grain of salt, but I feel like face pulls on the cable machine with the rope attachment really accelerated my healing more than anything. I had never done this exercise much in the past, but I started doing high rep (100 reps broken into x amount of sets), low weight face pulls every other workout and almost immediately my shoulder started feeling less tight and sore when I'd wake up every morning. After a month or so of this, it's felt mostly fine. I no longer have pain doing other exercises like chest presses, lateral raises, cable flies, lat pulldowns where my shoulder was bothering me before. I think I'm safely assuming now I didn't have any real damage or tears but maybe just a muscle imbalance and inflamation that was causing the pain. I'm still treading carefully and avoiding heavy push exercises, but so far so good.
Edit: I should clarify I also mixed in some extended fasting, since I've heard this helps with inflammation. So I have been doing some 36-72 hr rolling water fasts periodically, which may have also helped. Not sure what helped more or if it was just time and me finally taking it easy on the heavy pushing exercises, but something worked.