I don't know what I did, I think I pushed it with bench press. If I moved my shoulder in just the right position while sitting at my work desk, I felt this really small pop, like cracking your knuckle on your hand. But then the pain was intense, like a 8 out of 10 like Mike Tyson just punched the inside of my shoulder.
Arthroscopic surgery to fix a labral tear. They cleaned up cartilage to smooth it out too. MRI showed osteo-arthritis. Arthrospope pictures show osteoarthritis too.
I have to lay off weight lifting unless I want a shoulder replacement in the future. Big bummers.