Your elbows should go past your back as you bring the weight toward your chest Slowly lower the weights by extending your arms toward the floor. Use a lighter weight and do more reps.
You can switch exercises to find out which ones you like and which ones offer the best gains for you.
This is the only thing I Dont get a pump or soreness in is chest?
According that Trainer A eats and trains good, he will be gaining a fair bit of muscle mass in the 12 weeks.
In the 3rd week, I call it HYPERVOL week(MEDIUM), which is short for hypertrophy and Volume all rolled into this one week and every muscle gets their own workout.
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