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Ditch the isolation shoulder exercises and start doing incline dumbell or barbell presses - it's like bench press, but with more of a focus on the shoulders. And as it's a compound exercise, it will in turn help your flat bench press.

You can also change the way you grip during bench press. Wider grip = more shoulders, closer grip = chest and triceps. Bar closer to your neck = more shoulders, bar further down the chest = chest and triceps.

Toning = diet and cardio. The guys in this section can give you some good advice http://www.skylinesaustralia.com/forums/forum/241-health-%26-wellbeing/

Haha if you're ever over the east side I'll be happy to do a gym sesh with you and see what your work out is like, or you can give mine a shot if you wanna try something different (guarantee you'll be sore the next day haha).

Rather than doing isolation stuff, you could also try 5-6 sets of the compound lifts (bench, incline, military). I'm only just warmed up after 3 sets.

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