What fart said; normal **** with bench and shoudler press should be a staple. I found widening my bench grip a few finger widths helps. And keep your back straight on seated rows, otherwise you're wasting the rep.
Tri pushdowns will definitely give ya results, but throw in some dips too. Prop yourself between two benches and throw some weights on your lap (20-40lbs)... a few sets of these 3 times a week. Elbows out will work your lats, elbows in will kill your tri's.
We used to do something with freeweights called 'Ahnolds'. In a seated position, hold one weight in each hand out front (palms in), elbows nearly touching, forearms perpendicular to the ground. Extend upwards and rotate both arms outwards 90 degrees, ending up in a superman kinda position over your head, palms facing forward now, then bring them back down to the original position. Dunno the real name of the exercise, so I cant find pretty pictures. You should be working all areas of the deltoid and upper pectoral in one motion.
