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I see you were trying to incorporate negative dips into your routine... you were going down way to fast for them to be worth your time... typically negatives are about a 5 second eccentric.... Also,...

Maybe try using lifting straps... I use them on my back days for shrugs and lat pull downs... I finish off my workout with forearm exercises just to make sure they got hit enough.

You should still be able to lose weight by doing medium intensity for a longer period of time ..... I would try something like 1.25 hrs of a fast paced walk followed by abs.... just my opinion.

Try doing dumbell butterflies and pushups with your hands in a wide stance

yeah you should definately include flys in your workout for the inner part of your chest... Make sure your routine is correct as far as doing flat bench first and with the heavy weights then you can...

def. let it hit your chest... You need the full range of motion or else your not getting the full workout from the lift... let the bar bounce SLIGHTLY off your chest... practice bouncing it lightly...