Hi, I need help with exercises.

[S5soldier]

Can you give me list of the best exercises to improve my upper body more.

Currently I bench, 185 pounds(including the bar) and only 3-4 reps. Yet I can do alot of sets of them, I just have to take about a 10 second breather, since I feel alot of muscles being stressed when handling this amout of weight. I want to improve my bench can anyone offer any advice.

Age: 18
Status: Male
Height: 5' 10
Weight: 170
Max bench press: ???, Not known since I stay after school for weight lifting, not many people spot people who want to see what there max is, so I don't really know my max.

My triceps need to get bigger and my arms need to get bigger aswell.(overall)

I just need the best exercises to work all my upper body parts, please help!!!

[S5soldier]

Thanks for moving my post!! Sorry about that :

Moved to the proper forum as requested.

Check this out courtesy of Firehawk.

Also some good advice in the sticky at the top of this forum.

And instruction from our biggest bencher, Jaster

[Jaster]

I have posted this before.
Eat clean eat big.
Lifting Now I know this sounds like it's not much but if done with the right weight it will kill!
Use a weight you can lift 8 reps with good form.
Lift 10 reps each 3 - 4 sets
Day 1
Dead lift, Bent over row, Pull ups, Barbell curl. (You can add in Incline DB curl or Preacher DB curl)
Day 2 rest
Day 3
Flat Bench, Incline Bench, Military Press, Jaster Shrug, Triceps push down. (You can add Skull Crushers or Triceps over head press or Dips)
Day 4 rest
Day 5
Squats, Calf raise, Leg Curl, Leg extension (You can add Box squats or Front Squats)
Day 6 Rest
Day 7 Rest
Repeat

This is just a start Try this for a few months!