Top 11 Pectus Excavatum Exercises in 2019

We shouldn’t underestimate the difficulty of fixing this condition through pectus excavatum exercises.

First and foremost, pectus excavatum and protruding ribs are a bone deformity. It is something that cannot be fixed overnight.

It takes a lot of dedication and discipline to follow an exercise program that is designed specifically to correct this condition.

Don’t be discouraged by people who say that bone structure is entirely dependent on genetics.

The bone construction can be reshaped or changed by corrective stretching and strengthening the weakly developed muscles.

Bones are moved by muscles that hold them in place.

Besides, the rib cage section is very flexible and can be modified through proper pectus excavatum exercises that I am going to show you.

great exercise for sunken chest deformity

Biggest Mistake You Do with Sunken Chest Exercises

Most pectus excavatum exercises tend to focus only on the chest musculature.

The muscles needed for optimal posture are neglected. Those are the back muscles.

That is the primary reason why most people fail to repair their pectus excavatum condition through physical exercises.

Undergoing a painful surgery isn’t the only solution like many surgeons claim.

A typical person who suffers from pectus excavatum has weak upper body strength, tight chest muscles, and bad posture.

These are the most common symptoms for the condition.

By performing the right set of exercises, this condition is correctable.

You need to build a robust and balanced physique if you want to get rid of your pectus excavatum condition.

Here is a scientifically proven study that shows how physical therapy can help you get rid of this condition, without getting surgery.

I’ll also list the exercises that helped many other sufferers and me.

3 reasons why Bodybuilding will help You Fix Funnel Chest

Bodybuilding is not only perfect for improving your overall chest appearance, but it is also great for your health.

It has all the benefits of weightlifting and aerobic exercising.

There is no reason why you wouldn’t perform a couple of great bodybuilding exercises during the journey of fixing pectus excavatum without an operation. 

This is the best sport that you can participate in if you want an entirely constructed and muscular body. Also, weightlifting is one of the safest sports in the world.

There are plenty of athletes and celebrities that corrected their intended chests through physical therapy.

Great for Cardiovascular Health

Drastically Improves Self-Confidence and Reduces Anxiety

Builds Muscle Mass in The Upper Body

7 Day Pectus Excavatum Exercise Program

The following is the exact pectus excavatum workout plan that I practiced for five months.

It helped me correct the condition without taking a painful surgery.

The people in the "pectus excavatum before and after exercise" section in this article, improved their appearance following this routine.

You need to follow this workout for no less than eight weeks. There are four days where you will perform weighted and bodyweight exercises.

You will do a push/pull split that yields the best results when it comes to correcting pectus excavatum.

The other two days, you will do a full-body yoga routine.

Yoga will help you improve your poor posture, strengthen neglected muscles that cause muscular imbalances, and help you achieve a proper breathing pattern.

On the seventh day, you will rest completely. This day will allow your muscles and mind to recover fully.

Use this time for social activities. You will notice how much your confidence will increase, after a week of working out.

*AMRAP - As many reps as possible

You don't need any fancy equipment to do this workout.

I purchased everything I needed online, from That allowed me to follow this routine from the comfort of my house.

I saved a lot of time and nerves doing that.

I became more disciplined and stuck to the routine without taking a day off because I had everything I needed in my house.

The equipment doesn't take a lot of space.

Also, I felt more comfortable improving my body without worrying about what the judgemental people at the gym think of me.

Health is wealth. I never regretted deciding to purchase the workout equipment. It is the smartest investment that I did for myself in my lifetime.

Most people won't hesitate to buy the latest iPhone but will be questionable whether to purchase equipment that will improve their body appearance.

Below, I'll list the same products that I used to follow this program. Amazon will take care of the shipping and delivery.

You'll receive the items in 2-3 days, and you can immediately start reshaping your body.

4 Products you need to follow the pectus excavatum program


Reliancer Power Tower Dip & Pull Up Station 

This is a multi-function tower on which you can perform pull-ups, dips, incline dumbbell press, flat bench press, push-ups and knee raises.

You will save a lot of money because you won't have to buy a pull-up bar, dip station and bench. You have everything you need to fix pectus excavatum in this product.

4.0 of 5 Stars

Unipack Adjustable Dumbbells (2 X 52.5 Lbs)

This dumbbell set offers the best bang for your buck. The plates are made of Durable Cast Iron, while the handle is Chrome.

You can adjust each dumbbell from 5 lbs up to 52.5 lbs. These are requried for incline press, flys, pullovers, rows and weighted dips.

4.5 of 5 Stars

Step Fitness 4-Weight Deluxe Barbell Set

This is a great beginner barbell set with weights. With this, you can do flat bench press, deadlift and rows. It comes with 2 collars and 8 different size plates.

Place the barbell on the Reliancer Tower pins to perform a bench press. You can also put it on the floor for deadlifts.

4 of 5 Stars

​UPOWEX Resistance Bands Set

5 colorful bands are made of a high-quality latex material that cannot be snapped. They are double-layered and crafted carefully to give maximal resistance. 

Each color provides different resistance level. To do face-pulls, just tie a band to the Reliancer Power Tower. 

5 of 5 Stars

Top 11 Bodybuilding Exercises for Caved in Chest

Above, I discussed the most common health benefits of bodybuilding for an indented chest. They are too good to be ignored.

After I started weightlifting, my whole perspective on life changed.

I realized that pushing weights at the gym is the same thing as going through hard times in life. 

The heavier the weight you can push, the more significant life challenges you can handle.

This is extremely helpful while you’re dealing with pectus excavatum, mentally.

Let me present you my top 10 favorite pectus excavatum bodybuilding exercises that had a big impact on my upper body appearance.

I will divide them into two sections: Chest and back exercises.

As I said above, it is equally important to work both chest and back muscles while correcting sunken chest.

Never ever do only chest exercises.

This will lead to shoulder and elbow injuries and will worsen your posture.

Bodybuilding and building mass work for both male and female.

arnold pectus excavatum workout

6 Greatest Pectus Excavatum Chest Exercises

Performing the bodybuilding chest exercises I showed you above, consistently, will have a very positive effect on your body appearance.

After you pack on some dense muscles, your concave chest won’t be so visible.

The good thing about these exercises is that they also work your core musculature.

Building up the upper abdominals will correct rib flaring. This will make your body much more aesthetic and proportional.

I recommend you perform 4 sets of 10 reps of each of the following exercises.

Do 90 seconds rest between sets. This is the perfect bodybuilding tempo, which has been proven to be most effective for hypertrophy (muscle building).

Don’t worry about program structuring.

All you need to learn now is how these chest bodybuilding exercises will help you in correcting your funnel chest.

I will provide a full pectus excavatum exercise program near the end of this article.


Dumbbell Pullover


Iron Chest Master Pushups

Weighted Dips

Seated Machine Chest Press

5 Best Back Exercises for Concave Chest

Neglecting your back muscles while you’re trying to correct your pectus excavatum through exercises can be a critical mistake.

Focusing only on the frontal musculature on your body can lead to numerous muscular imbalances that will worsen your posture.

Great posture is more than just looking good and correcting your concave chest.

It is an excellent way to improve strength, elasticity, and balance in your physique.

This leads to more energy, confidence, and painless life.

Improper posture causes your pectus excavatum condition to get worse, day by day.

Proper posture should be a top priority when performing sunken chest exercises.

One sure way to worsen your condition is by neglecting back exercises.

Below I’ll list the top 5 pectus excavatum exercises for your back.


Dumbbell Rows


Inverted Row

Resistance band Face Pulls

Pectus Excavatum Exercises Before and After Transformations

Fixing pectus excavatum through physical therapy exercises can often feel like an uphill fight.

However, the rewards of correcting this condition without surgery can be life-changing.

Tough periods, busy agendas, and everyday anxiety can be all used as excuses to procrastinate in taking the first steps to fix the pectus excavatum deformity.

If you manage to keep up with the pectus excavatum exercise program treatment I showed you above, it isn’t that complicated to correct your funnel chest.

All you need is discipline, consistency, and complimenting yourself after each small win, no matter if it is physique improvement or progressing with the weights. 

Almost every single person who suffers from congenital pectus excavatum states that their primary goal is to fix the condition without undergoing painful surgery.

If that’s your goal too, follow the exercises in the workout plan, and buy a sunken chest brace.

This yields the greatest results in most cases.

I really get how hard it is to keep pace with the pectus excavatum exercise plan.

That is why I decided to share a few success stories with you.

Truth to be told, a surgery requires to spend 2 years of your life with two heavy titanium bars piercing underneath your sternum.

During this period, you’ll have trouble sleeping, a limited amount of exercising capacity, and you can’t participate in any contact sports.

Removing the bars from your chest requires additional surgery and post-operational recovery time in the clinic.

On top of that, the Nuss and Ravitch surgery cost is immensely high without insurance. 

Most of the people that followed the workout plan above, corrected their condition without a surgery, in less than a year.

Below, you can check a couple of motivating before and after pectus excavatum exercises pictures.

This shows you that anything is possible with hard work and believing in yourself. 

I followed Mihail's pectus excavatum exercise template religiously for 3 months. It takes a lot of hard work, sacrifice and dedication. However, it was all worth it, because my pectus excavatum condition is less noticeable.

S. Matej, Night Club VOX, Skopje

In high-school I had a terrible anxiety because of my pectus excavatum deformity. I wore necklace to cover the "hole in my chest" whenever I took my shirt off. Thank god I found the pectus excavatum exercise plan in your article. I worked out for 6 months with some time-off. However, I couldn't be happier with the results!

Eric M. Loggins, Steve & Barry's, Nashville TN

The doctor in France told me that my pectus excavatum wasn't so severe and that it could be fixed thorugh physical therapy. He recommended me the exercises you showed in this article. After working out for 8 months, I saw a tremendous improvement in my upper body musculature.

M. Corentin, University of Paris, France

I though that my Pectus Excavatum and flared ribs condition could be fixed only through surgery. I never believed that  bodybuilding exercises and stretches could fix the condition. Damn, I was wrong! After finding out, and putting your tips and techniques into the real world, my confidence is back!

S. Jake, Dublin, CA, Funk's Auto Works

These pectus excavatum bodybuilding transformations that I shared, fought through any adversity, shed blood, sweat and tears to stick with the workout plan.

In the end, you can see that it was all worth it.

In the pictures, you can see the transformations in their body, but what cannot be seen is how much their confidence increased.

All of them mentioned that their social anxiety is gone forever and that they can finally show their best version of themselves to the world.

bodybuilder with well developed pectoralis musculature


These are the best 11 pectus excavatum exercises you can follow to fix your pectus excavatum deformity.

It combines bodyweight training with weightlifting. If you’re a fan of bodyweight exercises, then you can just perform those.

However, science has proven that combining weightlifting and bodyweight training yields the best results when it comes to pectus excavatum correction.

I’ve tried the above-mentioned pectus excavatum workout template on my clients and saw a tremendous improvement in their overall chest wall development.

You must stay disciplined and dedicated to the pectus excavatum workout plan I’ve shown above.

Follow the program consistently for a month, and you’ll be motivated to continue doing it because you’ll see how the hole in your chest is becoming less noticeable.

You will look more attractive, and you’ll get your confidence back.

To perform the exercises, all you need is an investment of about $500.

Doing that, you can fix your pectus excavatum from the comfort of your house, without an aching surgery.

Don’t procrastinate! Start doing these exercises, because if left untreated the life expectancy of people with pectus excavatum is shortened.

This is because of the heart problems and chest wall complications that come with the condition.

It isn’t just a cosmetic problem. 

Physical therapy, yoga, stretches, chest brace, vacuum bell, and breathing exercises are the safest, cheapest, and easiest way to deal with pectoralis excavatum.