alright first question is does benching dumbbells workout your triceps as well? I also do side laterals lifting the weights above my head and i always hear a lil snap sound on my left shoulder how do i fix this? i would not want my arm to give out and have the dumbbells fall on my head

last but not least what are good foods to eat (something not mentioned in google)

any other workout tips is cool just keep in note all i have are dumbells 15s,35s and 45