Do Upper chest reps,
and as above tons of yes no maybe,
then,
lay on your back on the bed with your head hanging off,
Hang a weight,,about 2.5 pounds should do it,, hang that around your head, a strap above your eyes,,
five reps, nice and slow should make you take note,, 12 should be good,,,

then get onto push-ups and crunches, your core sounds soft,,like a desk jocky,

Make sure your arms are always bent at the elbows and learn to support your brain bucket with your abs and chest..

Make It Hurt...