I was maxing on bench yesterday. I had 405 on bar and I went down fine and the guy spotting me pulled up to quick and seemed to pull the bar backwards and I somehow hurt my shoulder. I dunno what to do now cause its hurting when I rotate it.

slight tear, don't use a spotter without instructing them first, now you have to wait and see by using lighter weight and better form

solid time off from the gym bro, don't try to work through it. Time off is necessary now. Shoulder injuries are a bitch!