Good points on boths sides, for triceps you could try reverse tricep pushdown. I found that helped me personally. My bench was and still is terrible compared to my other lifts. I put it away for 3 weeks (doing bench press) concentrated on the isolation of the exercise. Went from 50kg to 70kg. Still not big number but improved.
On another note its back day today. Getting ready, going to try and better my pb of 170kg DL. Failed last week on 175kg only got half way.