What you re describing is too vague...
How do you do your pull ups and your bench presses...? Pully ups with the forearmes pronated or supinated? Pull ups with the hands wider than shoulder width apart? Pull ups end with the bar in front of your chest or behind your neck? Bench presses with with grip or narrow? How low do you go? Do you turn the elbows side ways or close to your trunk as you lower the bar...? All these factors in how the joint is loaded and which muscles are being wroekd on more in proportion to the other groups. For example, when doing pull ups, supinated forearms and narrow grip actually works more your biceps than your lats, this is because the lats fibers go inthe direction of the scapulae, and supinating the forearms recruit the biceps.
And "popping" is, again, a too vauge and general description. The shoulder is a very interesting joint as the only bony articulation is your acromiocalvicular joint, of the AC joint, between the shoulder blade and the collar bone. The shoulder blade itself has cavities in it and also forms the shoulder socket, yet it floats on the thoracic cage on the back of your rib cage. Where is the "pop"? Your AC joint? your glenohumral (actual) shoulder joint? Is the poping end range gasesou compression you would hear as when someone "pop"s their knockles? AC joint snapping? Or more serious condition where the labrum (the cartilage lip of the GH joint) is damaged and causing incongruency with the humerous?
It is mch easier if youare examined by an ortho in person... Verbal descriptions of symtons are often to vague... Also. in person, one can perform specific mechanical tests to aggrevate certain signs. If the mechanical tests results warrents further investigation, then your provider will order MRI or MRA's.