First thing you do after you wake up and look in the mirror at the masses perplexed on your body with the goofy look on your face.. make sure to take a one mile walk to the nearest church and ask for forgiveness. Repell the evil spirits from your gym and out your head!
After the priests have done their job on you, you may proceed to start lifting the many different shaped nice cumfy dumbells. Do train your upperbody with utmost care. You are trying to build your muscles and not destroy what is left of those feeble tendons.
If you need to see what proper form is just take a look at your videos and do the opposite.
Here is a sample of a routine you may do for your chest:
barbell bench to CHEST yes read that again... to the CHEST
just stick with that one and once you master it contact me for further instructions.