Top 3 Pectus Excavatum Bodybuilding Exercises

Evidence Based This post has medical citations

Pectus excavatum (flared ribs) is a bone deformity. It is something that can’t be fixed overnight. But don’t be discouraged by people who say that bones are entirely dependent Pectus Excavatum and Flared Ribson genetics and that they can’t be reshaped or changed. Bones are actually moved by muscles that hold them in place. In addition, the rib cage section is very flexible and can be modified through proper pectus excavatum bodybuilding exercises.

Exercise 1: Bench Press

The best pectus excavatum bodybuilding exercise you can do is hands down the Bench Press. It works your whole chest, shoulders, triceps and your entire core. It is a great pectus excavatum bodybuilding exercise since it is the most effective mass and strength builder in the upper body, which fills the gap made by pectus excavatum.

Begin the exercise by lying down on the floor or on a bench.

Use a medium grip on the barbell. After the barbell is in a straight line above your chest, slowly lower it until they touch the chest. Exhale and push the weights in the starting position.

Repeat. Do this exercise 3 times a week for 4 sets of 12, with moderate weights.

Exercise 2: Dumbbell Pullover

The dumbbell pullover is an ideal pectus excavatum bodybuilding exercise. If the bench press is the king, the dumbbell pullover is definately the queen!

It is used for strengthening your chest muscles, expanding your rib cage and pushing the sternum out which is vital for fixing pectus excavatum.

The way you should do this exercise is by lying on a cheap weight bench or on the floor (with a pillow placed under your shoulder blades to arch your back, which puts pressure and pulls out the sternum).

Hold the dumbbell over your chest with a slight bend in your elbows. Lower the dumbbell slowly until it is behind you and take a big breath that expands your rib cage. Using the same curving motion finish the movement to your starting position while exhaling. Repeat.

Do this exercise 3 times a week 4 sets until failure with moderate weights.

 Exercise 3: Dumbbell Flys

Dumbbell flys were mine and many others’ favourite pectus excavatum bodybuilding exercise.

I’ve personally used it and helped me build my chest muscles even more. Also they really stretch the muscles in the chest (which are probally tight) and force them in a response of pulling the chest into a more appealing shape. 

Do this great pectus excavatum bodybuilding exercise 3 times a week, and do 4 sets to failure. Modify if needed.


The pectus excavatum deformity can be most effectively treated by following a specially designed pectus excavatum program . The exact same pectus excavatum bodybuilding program that was used in the study, is shown below.

I GUARANTEE that it will improve your chest function and appearance, by focusing on the king upper body exercise, called the Bench Press.

Article by:

Mihail Veleski

My name is Mihail Veleski. I used to suffer from the pectus excavatum deformity during my teenage years.

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