Top 3 Pectus Excavatum Bodybuilding Exercises in 2022

Evidence Based This post has medical citations
Pectus Excavatum and Flared Ribs

It is proven that we can’t correct pectus excavatum solely by bodybuilding exercises. The deformity can be made less noticeable by adding muscle mass in the muscles that surround the cavity. That is, the muscles of the chest.

Even though the back muscles can’t “hide” the deformity, they are required for healthy posture. To pull the sunken sternum out of the dent, you will need the help of the vacuum bell and the Dynamic Remodeling method or surgery.

However, bodybuilding is extremely helpful for building an attractive physique. It helps a lot psychologically, which helps us have a better life quality with the deformity. In this post, I will share the top three bodybuilding exercises that help us the most.

Exercise 1: Dumbbell Pullover

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

It is used to strengthen your chest muscles, expand your rib cage, and push 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, four sets until failure, with moderate weights.

Exercise 2: Bench Press

The second 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 an excellent 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. However, the problem with this exercise is that it is overused.

Begin the exercise by lying down on the floor or 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 four sets of 12, with moderate weights.

 Exercise 3: Dumbbell Flys

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

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

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

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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