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. This post 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 the pectus excavatum.
You should do this exercise 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 chest, shoulders, triceps, and 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, and 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 Flies
Dumbbell flies were my 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 excellent pectus excavatum bodybuilding exercise 3 times a week, and do four sets to failure. Modify if needed.
25 thoughts on “Top 3 Pectus Excavatum Bodybuilding Exercises in ”
Hello! I could have sworn I’ve been to this site
before but after browsing through some of the post I realized it’s new to me.
Anyhow, I’m definitely delighted I found it and I’ll be bookmarking and
checking back often!
hello there and thanks in your info ?
It’s the best time to make some plans for the future and it is time to be happy.
I’ve read this post and if I could I want to suggest you few interesting things or advice.
Perhaps you could write next articles referring to this article.
I wish to read even more things about it!
Wow, fantastic blog layout! How long have you been blogging for?
you make blogging look easy. The overall look of
your site is excellent, as well as the content!
Spot on with this write-up, I seriously believe that this amazing site needs a great deal more attention.
I’ll probably be back again to read more, thanks for the info!
Hi I am so delighted I found your weblog, I
really found you by mistake, while I was searching on Google for something else,
Regardless I am here now and would just like to say many thanks for a tremendous post and a all round enjoyable blog (I also love the theme/design), I don’t have time to read through it all at the moment but I have saved it and also added in your RSS feeds, so when I have
time I will be back to read a great deal more, Please do keep up
the superb b.
I used to be able to find good information from your blog posts.
Hi! I’ve been following your website for some time now
and finally got the bravery to go ahead and give you a shout out from Austin Texas!
Just wanted to tell you keep up the excellent work!
Hurrah! After all I got a blog from where I know how to actually take helpful information regarding my study and knowledge.
Attractive part of content. I just stumbled upon your
weblog and in accession capital to say that I get actually enjoyed account your weblog posts.
Anyway I’ll be subscribing in your augment or even I achievement you access persistently rapidly.
Amazing things here. I’m very glad to see your post. Thank you so much and I am taking a look forward to contact you.
Will you please drop me a e-mail?
Hi! I’m at work surfing around your blog from my new iphone
3gs! Just wanted to say I love reading your blog and look forward to all your posts!
Keep up the fantastic work!
These are in fact great ideas in concerning blogging.
You have touched some good points here. Any way keep up wrinting.
I’ve been exploring for a bit for any high quality articles
or blog posts on this sort of space . Exploring in Yahoo
I ultimately stumbled upon this site. Studying this information So
i am satisfied to exhibit that I’ve a very good uncanny feeling I came upon just what
I needed. I so much indubitably will make certain to do not overlook
this site and give it a look on a constant basis.
Hello to every one, it’s genuinely a fastidious for
me to visit this web site, it includes priceless Information.
It’s going to be finish of mine day, but before ending I am reading this great
paragraph to increase my experience.
Good post. I will be dealing with many of these issues as well..
Terrific work! This is the type of info that should be shared across the net.
Disgrace on the search engines for now not positioning this
put up higher! Come on over and seek advice from my site .
Thank you =)
I think the admin of this website is truly working hard in favor of his site, for the reason that here every stuff is quality based material.
Aw, this was an exceptionally good post. Finding the
time and actual effort to make a superb article… but what
can I say… I put things off a lot and don’t manage to get nearly anything done.
Very nice post. I certainly love this website. Thanks!
Hey just wanted to give you a quick heads up and let you know a few of the pictures aren’t loading correctly.
I’m not sure why but I think its a linking issue. I’ve tried it in two different browsers and both show
the same results.
Wow that was odd. I just wrote an really long comment but after I clicked submit
my comment didn’t show up. Grrrr… well I’m not writing all that over
again. Anyway, just wanted to say wonderful blog!
Good post. I learn something totally new and challenging on sites I stumbleupon every day.
It’s always useful to read articles from other writers and use
a little something from their web sites.
Wow, that’s what I was seeking for, what a information! present here at this weblog, thanks admin of
this web site.