A great fundamental exercise for shoulders is the dumbbell press. It will build your deltoids up and will help them develop. When your front delts get stronger, your bench will increase as well. For triceps, try close grip bench presses, dips, and cable pushdowns. You can look online for other exercises as well, but try these basic ones to get goin.

You need to get back to the basics. DEAD LIFTS,BENCH PRESSES,SQUATS. Yes squats if u want your upper body to grow you must do squats. Little tip do your squats right before your bench presses. The exta jolt of testosterone from your squats will send you bench thru the roof and if ur doin them correctly, you will grow like a weed. Also you need to EAT. Many clients I train always wanna talk to me about the latest supp. I ask them well what did you eat before your work out and they'll say somethin like i took nano vapor, and I say is that all????? Eat food real food and you will get the gains you are seekin. Stay away from the hype. No supplement will ever replace what food will give you.