Incorporate in Push-ups 2 or more days a week (never more than 2 days in a row though).
For 2 of the days you do push-ups, start by doing a diamond press:
Do as many as you can in a row until your form starts to fail, then without stopping go to a normal push up stance:
Do as many as you can in a row until your form starts to fail again, then without stopping or resting go to wide push up stance and do as many as you can in a row without stopping or resting until you can't do any more.
Ok, so say you incorporate Push-ups into your workouts for 4 days a week. In that scenario, you would want to do that first push-up workout on Mondays and Thursdays.
Then on Tuesdays and Fridays you could do depth push-ups. This is an explosive pushup where you place two stacks of workout mats on each side of your shoulders, you get into the position to do a normal push-up, but then you explode upward and launch off the two stacks of work out mats for the next rep.
Do at least 12 reps, then rest for 30 seconds, do another 12 reps, rest for 30 seconds, and and try to get another set in.
If you do choose to incorporate these kinds of push-up exercises into your workouts, then I would bench no more than 2 times a week and go heavy when you bench.
I’ve been at it on and off for the last thirty years and don’t have stretch marks. As for as you lower pec,s like someone told you up above dips is pretty good.
