Damn that sucks! I hate stretching as well, actually made a massager , link How to Make Your Own Variable-Speed, Professional Grade Percussion Massaging Tool - YouTube , works great. I did secure the bit into the lacrosse ball with 2 part epoxy though.

I also never do flat bench unless w/ db. I personally feel too much strain on shoulder joint, and w/ db i can manipulate my elbows in a lil more taking stress off shoulders. Not to mention better stretch and contraction.