Bodybuilding for Pecs and Round Shoulders

The pectoralis muscles of the chest and the deltoid muscles of the shoulder give the upper body its recognizable shape and form. You don't have to be a professional bodybuilder to have rounded shoulders and a well-defined chest. By simply employing a combination of bodybuilding methods, like barbell, dumbbell and bodyweight exercises, you will enjoy noticeable results in your upper-body physique.

  1. Barbell Bench Press

    • The barbell bench press is a beginner-level bodybuilding exercise. The barbell bench press should be done with light to medium weights if you don't have a spotter. Lie down flat on the bench with the barbell positioned over the center of your chest. Grip the bar with your hands roughly shoulder-width apart and lift it clean off the rack. Inhale and lower the weight to just above your chest. Exhale and press the barbell up over your chest until your arms lock at the elbow. Continue this movement for 10 to 15 repetitions, pressing the weight each time with the center of the pectoralis muscles.

    Dumbbell Rear Lateral Raise

    • The rear lateral raise is a bodybuilding exercise designed to round out the shoulder muscles. This exercise can be done with dumbbells and helps to work the posterior, or rear deltoid muscles. Stand with your feet shoulder-width apart. With a dumbbell in each hand, bend at the knees and slightly at the waist. Keep your back as flat as possible and your palms facing each other. Raise the dumbbells up to your sides until your elbows are parallel with your shoulders. Lower the weights back down to the center position and perform seven to 10 repetitions.

    Decline Push-Up

    • The decline push-up is aimed at sculpting the muscles of your chest. This exercise doesn't require any weights outside of your own body. You use your own body weight and the incline of the bench to create resistance. The higher the bench, the harder the exercise becomes. The lower the platform, the less resistance can be brought to bear against the pectoralis major muscle of the chest. Start on your hands and knees with a standard weight bench behind you. Place your feet on the bench behind you and raise your upper body to an elevated plank position. Then, lower your upper body down to the floor. Repeat this movement, pushing back up to the elevated plank position for 15 to 20 repetitions.

    Front Plate Raise

    • The front plate raise is an isolation exercise that targets the deltoid muscle fibers of the shoulder. Choose a medium-weight barbell plate and put your hands in the steering wheel position: hands at 3 o'clock and 9 o'clock. Hold the plate down by your waist to start the exercise. Bend at the knees and slightly at the elbow. Lift the plate straight up until it goes just over your shoulders. While holding the plate in front of you, turn the plate left and then right. Return your hands to the center position and lower the plate back down to your waist. Perform seven to 10 repetitions of this exercise to shred your shoulder muscles.