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.
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.
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.
Pectus excavatum has been scientifically proven to harm your cardiovascular health. If your condition is more severe, the impact it will have on your heart will be undesirable.
One of the worst things you can do if you suffer from the concave chest is to neglect any type of physical activity. Your workout capacities will indeed be lower than those that have a healthy chest appearance.
However, this shouldn’t be a reason not to perform a couple of bodybuilding exercises every week.
Bodybuilding is widely known to reduce the risk of heart illness. That’s because it controls high levels of blood pressure, bad cholesterol, and obesity.
On top of that, it has a very positive impact on the health of your bones, joints, and muscles. Therefore, it is highly recommended for patients with arthritis and osteoporosis. It makes your body structure sturdy and flexible at the same time.
Even my health specialist highly recommended me to perform the bodybuilding exercises I am about to show you below. He informed me about the great health benefits that I’ll receive by doing them.
With performing the right set of pectus excavatum physical therapy exercises, your sunken chest will be much less noticeable. You can finally take off your shirt at the beach or at the pool party.
It will have a positive impact on your overall confidence. You’ll feel much more confident around girls, and you will finally have that self-assurance in your body that you always wished for.
Improving your body appearance will have a significant impact on your self-confidence.
Bodybuilding enhances the health of your mind. It minimizes tension, anxiety, and depression because it helps you build a positive self-evaluation. This happens as you lose fat, get leaner, and build muscle day by day.
After each workout session, you’ll get in a better mood. This is because working out releases a hormone called Endorphin. It is a chemical in the brain that is directly correlated to feeling good.
This will help you battle the negative, anxious feelings that you got because of your pectus excavatum condition.
On top of that, participating in bodybuilding will fight psychological pressure, minimize mental and physical tiredness, and will help you get a better night sleep.
All of this will stimulate your human growth hormones and will help you build muscle and pack on some mass.
Combining muscle building and corrective pectus excavatum exercises will significantly improve your chest function and appearance.
The primary purpose of performing pectus excavatum workouts is to develop proper structural integrity in the joints and build muscle mass that will lead to chest wall correction.
The strengthening of your overall upper body musculature will yield a ton of great benefits. You can approach this type of training with weightlifting and bodyweight exercising.
I’ve personally combined doing both types of training. They work exceptionally well together, especially if your pectus excavatum deformity is mild.
Lifting weights won’t stunt your or your children’s growth, as many people believe. Don’t be one of those guys who still fear to lift weights in 2019.
Numerous studies have proven that this is a pure myth that has been blinding people for decades. Here is a piece of scientific evidence that growth cannot be stunted by weightlifting, no matter your age.
If you don’t have access to a weight room, you can purchase a simple set of dumbbells.
You can strengthen your entire upper body with a set of simple dumbbells. The best pectus excavatum exercises like the incline bench press, flys and pullover are done with a dumbbell.
With dumbbells, you can do the pectus excavatum exercises I will list below, from the comfort of your household. Doing that, you don’t have to spend a lot of time driving and getting back home from the gym. You can even exercise in your pajamas.
If you’re still a skeptic about weightlifting but want to fix your pectus excavatum deformity badly, there is still a solution for you.
You can do simple, but practical bodyweight pectus excavatum exercises. In this case, there is no need for you to spend any money on equipment. Use your body as a gym.
In the text that follows, I’ll show you the exact exercise program that I used to correct my sunken chest.
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 Amazon.com 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.
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.
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.
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.
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.
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.
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.
The flat bench press is the most exceptional pectus excavatum exercise out there. It is the king of all upper body exercises.
It is by far the most frequently used movement in the gym. It is the foundation of many bodybuilding programs, whose primary focus is building muscle mass and strength in the entire chest.
The main musculature used in this exercise is the pectoralis major (chest muscles), shoulders, triceps, and your entire core.
It’s the most effective mass and strength builder in the upper body. It fills the hole made by pectus excavatum. This should be a reason big enough to integrate the barbell or dumbbell bench press in your life.
Most people who suffer from sunken chest condition have a very weak lower chest musculature. This worsens the appearance of the chest and makes the dent much more noticeable.
If this is you, I’d recommend you do a decline bench press. The benefit of this exercise is that it targets the lower chest musculature much better than the flat, or even the incline bench press. Also, it takes away the involvement of the shoulders in the movement. Your chest muscles are isolated much more.
Your chest will get a lot of pump after you do 4 sets of 10 reps.
The decline bench press is essential for you if you notice that you have uneven chest muscles. Adding this bodybuilding exercise will balance your muscles and will make your body appearance much better.
However, the main disadvantage of this bench press variation is that it is much harder to perform. Also, you can get dizzy because of the positioning on the bench.
That is why the flat bench press is still my go-to chest exercise for correcting pectus excavatum.
Flat Bench Press Step-by-Step
Begin the exercise by lying down on the bench. Use a wide grip on the barbell, so the chest musculature will be more involved in the movement.
After the weights are in a straight line above your chest, lower the barbell slowly for 2 seconds and let it touch your lower chest. Aim to contact the hole in your chest for a better contraction.
Exhale and push the barbell in the starting position. Repeat. Do this exercise 2 times a week for 4 sets of 10, with moderate weights. Don’t forget to warm up.
Below is a detailed video on how to properly perform a flat bench press. You can also use dumbbells if you prefer using them over a barbell.
The straight arm dumbbell pullover has been Arnold Schwarzenegger’s favorite chest exercise. He famously said:
“The aching in the sternum you’ll get from performing the dumbbell pullover is unbelievable! It literally tears the chest apart and pushes it into incredible growth”.
This says a lot about the exercise, coming from the best-known holder of the top-built chest of all time.
The dumbbell pullover has been trendy in the bodybuilding Golden Era. It was a beloved chest exercise among bodybuilding legends like Francis Benfatto, Bob Paris and Reg Park.
The best thing about this exercise is that it targets the lats, stretches the sternum, intercoastal, serratus interior and anterior (these are also known as muscles in the rib cage).
The ribs are moved by the intercostal muscles. Developing these muscles will give your chest and ribcage a great physical appearance.
They will look bigger and stronger, which is perfect for making your sunken chest much less noticeable.
It is an ideal pectus excavatum exercise. It toughens your chest muscles. Simultaneously, it expands your rib cage and pushes the breastbone out. This is vital for fixing pectus excavatum.
Dumbbell Pullover Step-by-Step
Begin by laying on a simple bench, or on the floor. If you do lay on the floor, I recommend you place a pillow under your shoulder blades, so you can arch your upper back. This is done to put pressure and pull out the sternum.
Hold the dumbbell over your chest with a slight bend in your elbows. Lower the dumbbell slowly until your arms are parallel with the ground. Then, take a deep breath and expand your rib cage.
Using the same curving motion finish the movement to your starting position, while exhaling. Repeat. Do this exercise 2 times a week, by performing 4 sets until you reach failure. Use moderate weights.
All you’ll need is a cheap simple set of adjustable dumbbells, and a bench. If you have these two inexpensive items, you can perform this exercise from the comfort of your home.
Fitness Reality Super Bench
I bought the Fitness Reality bench a year ago, and it still feels like new. It is the perfect product to perform dumbbell pullovers on.
Unipack Adjustable Dumbbells
Purchasing a set of dumbbells is probably the wisest decision you can do when it comes to fixing pectus excavatum.
Check the video below to see how the exercise should be performed.
The dumbbell fly is the best bodybuilding exercise you can do for your inner chest. It is a chest isolation exercise, which means that it is a single-joint movement. An example of a multi-joint movement is the bench press.
This exercise works not only the pectoralis muscles but also the deltoids in the shoulders, rhomboids (muscles between your shoulder and your spine), the rotator cuff muscles and your serratus anterior.
If you do them correctly, most of the pressure will be on your inner pectoralis muscles.
Dumbbell Fly Step-by-Step Guide
Lie down on a flat bench, with a dumbbell in each hand. Your dumbbells should be touching each other. Keep them resting on top of your quadriceps.
Lift the dumbbells up, just like when you’re doing the dumbbell bench press. Put them above your chest. This is your starting position. You need a 10-degree bend in the elbows throughout the entire movement. Keep the elbows fixed for more muscle gains.
While you’re performing the dumbbell fly, your arms shouldn’t be completely straight. This can cause elbow tendonitis. Also, you don’t want them to be bent, because it takes off the movement from the chest muscles.
Lower both arms laterally, so you will feel a gentle stretch and pressure on your chest muscles. Stop as soon as your arms are parallel to the ground.
After that, bring the dumbbells at the starting position, while keeping your elbows fixed. Keep a contraction for 1 second, before lowering the dumbbells again.
Then, slowly repeat the whole movement, until you’ve done 3 sets of 12 repetitions.
Check the video below to see how to perform a picture-perfect dumbbell fly to help you correct your pectus excavatum condition.
The Iron Chest Master Push-Ups is my favorite pectus excavatum exercise at you can do at home, for numerous reasons. It works the same muscles as the pushups but adds a slight variation that makes it a better exercise.
While you’re performing this exercise, the pelvic rotation will be perfect for activating your core.
Furthermore, the contraction of your upper chest muscles will cause the rib cage to be fully stretched, and the breastbone to be pulled out.
This is vital for fixing your sunken chest. Also, this will cause blood to rush in your back muscles. This leads to an improvement of the kyphosis of your spine, which is closely linked to pectus excavatum.
This exercise will cause growth in your chest and shoulder muscles. It will normalize the chest appearance.
If your children suffer from concave chest, this is the best bodyweight exercise for them to do.
Do 5 sets of 10 repetitions.
All you need to do is invest in an Iron Chest Master workout system.
Iron Chest Master Push Up Machine
The iron Chest Master push ups are awesome for developing your upper body musculature. It has been scientifically proven to activate the chest muscles better than some of the famous bodybuilding exercises.
Check the video below for a full body workout using this product.
Performing weighted dips combines the advantages of calisthenics and weightlifting into one exercise. This is one of the best upper body exercises you can do to correct your pectus excavatum condition.
It mostly builds up the pectoralis major muscles. Also, it works the pectoralis minor, anterior delts and rhomboids in the shoulders, lats in the back, triceps, and the core. The trapezius works as a stabilizing muscle during this movement.
If you can’t do them weighted, feel free to do them only with your body weight. However, you can’t add too much muscle and strength if you do dips this way only.
Adding weight will increase the intensity of the exercise and make it much more superior.
You must do weighted dips correctly to avoid chest and shoulder pain. Never let your shoulders go forward.
Weighted Dips Step-by-Step
Maintain a good posture. Keep your shoulders back and down. Then, lift yourself up on a dip bar with straight arms.
Lower yourself to the point where your shoulders are parallel to your elbows. Feel the contraction on your lower chest muscles.
After you reach this point, raise yourself back up, and repeat the whole movement again.
Another benefit of the dips is that it significantly helps with developing strength in the bench press. Both are similar push movements. They both put pressure on your chest, shoulders, and triceps, and help you build muscle in those areas.
The development of chest muscles dramatically improves the overall appearance of your chest. This is one sure way to make your funnel chest much less noticeable.
If you can’t do them weighted, aim to perform 5 sets of as many repetitions as you can. Rest 60 seconds between sets.
If you add weight, shoot for 4 sets of 6-12 repetitions, with 60 seconds rest between sets. Do these 3 times a week.
This is a beginner-friendly chest exercise that is an excellent alternative to the flat bench press. However, in no possible way, it can replace it. Just because it is performed on a machine, it doesn’t activate the stabilizer muscles as well as the dumbbell or bench press.
Add this to your routine, nearly at the end of the workout. It helps you get a nice pump in your pectorals.
The chest press works the pectoralis major, arms, delts, and lat muscles. It is a great overall upper body exercise, great for hypertrophy (muscle building).
When I perform the machine chest press, I aim for 4 sets of 12 repetitions.
I love this exercise because I can control the repetitions more. For treating pectus excavatum, I do a 3-1 tempo, meaning 3 seconds on the eccentric (lowering), and 1 second on the concentric (pushing).
This is great for getting an outstanding blood flow in your chest muscles, which significantly helps in muscle building.
Don’t focus on lifting heavy weights. I recommend you set up a weight that you can push 12 repetitions without being exhausted at the end. You need to focus more on control and tempo. If you realize that, nothing will stop you in your process of filling up the gap in your chest.
Another great thing about the machine chest press is that you can integrate drop-sets in your routine.
At the end of the 3rd set, as you are finishing the 12th rep, lower the weight by 20% and do another 6 reps. After you’ve done 6 reps, drop the weight by another 20%, and do as many repetitions as your body can handle.
The drop-set will help you build up your chest musculature like no other technique.
Adjust your seat and handles, so they feel comfortable for you. Get to know the machine, and it will serve you as best as it can.
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.
The pull up is one of the best bodyweight exercises you can do to fix your pectus excavatum condition. It improves your overall back strength like no other exercise. It is perfectly safe to perform, as the chance of injury is close to zero.
There aren’t any disadvantages to doing pull-ups daily. Some bodybuilders are even known to perform up to 300 strict pull-ups throughout their workouts.
The best variation of this exercise is the wide-grip pull-ups. It is the ultimate developer for the latissimus dorsi (lats), rhomboids (located in your upper back), forearms, biceps, and core.
The upper back musculature is a vital player in the journey of correcting pectus excavatum.
To begin, you should grab the pull up bar with an overhand grip. I recommend you go more extensive than shoulder-width apart, to target the upper back more.
Contract your core musculature, and pull yourself up until your chin is above the bar. Try to squeeze your shoulder blades until you reach the top.
After that, slowly lower yourself until your hands are straight. Don’t fear to do a complete arms lockout. It isn’t dangerous, as many people say. That is a myth that has been busted.
Repeat the whole movement again, until you can’t perform more repetitions. Perform as many repetitions as you can for 5 sets, 7 times a week.
To perform full grip pull-ups, all you need is a bar. You can find plenty of monkey bars in the local park.
My doctor advised me to perform wide pull ups daily. He told me that I needed to improve my posture and strengthen the musculature of my back.
After following his advice, me and my dad set-up a pull-up bar in our house. We purchased it online and got it set up in just a couple of minutes. I recommend you do the same thing.
Iron Gym Total Upper Body Workout Bar
This pull-up bar can be installed on your doorway in a matter of seconds. The grip of the bar is extremely comfortable, because it is made of foam. You can do chin-ups, wide pull-ups, underhand pull-ups and plenty of other variations.
Place it on a doorway that you frequently cross during the day. Make it a habit to do a couple of pull-ups every time you pass it. In just a couple of weeks, your back musculature will have that V-shape, and you will notice that you’ll walk upright.
All that is done by investing in an inexpensive doorway pull up bar.
Any form of row is a great exercise when it comes to building a thicker and stronger back muscles. One of the most popular types of a row is the single-arm dumbbell row. I recommend it over the standard barbell row because it allows you to focus on your lats intensely.
Doing the exercise with dumbbells, instead of a barbell stops you from, allowing one side of your body to do more rowing. This prevents imbalances that may worsen your posture.
The range of motion you’ll get by using dumbbells is much more superior than using a barbell. This will activate more muscles in the back, traps, forearms, core, and biceps.
You can still use a barbell, but in my honest opinion, it puts a lot of pressure on your lower back. Your back should be perfectly straight throughout the whole movement.
However, this is hard to maintain when you reach the final set of the exercise. As the weight gets heavier, your lower back can round, causing you unwanted injuries.
That can be stopped just by performing dumbbell rows. Everything you’ll need is a simple set of dumbbells and a bench.
Dumbbell Row Step-by-Step Guide
To start this enjoyable pectus excavatum exercise, get a bench to support yourself while doing the movement. Put your right leg, and right arm on the bench, so your body will get parallel to the ground. Grab the dumbbell with your left hand with a neutral grip.
Bring the dumbbell up to your chest. Focus on squeezing your back muscles while performing this movement. Keep your chest up throughout the whole set.
Then, lower down the dumbbell until your arm is straight, and then repeat the entire movement.
After that, do the same process using your right hand.
For optimal back muscle gains, perform 4 sets of 10 repetitions with each hand. Rest 60 seconds between sets.
In the video below, you can see how to perform this marvelous exercise to treat your funnel chest condition.
The deadlift is known as the king of all exercises for adults. No other exercise activates more muscles simultaneously than the deadlift if you perform it correctly.
A lot of people stay away from doing this exercise because they fear that it will result in an injury. This is the most misunderstood exercise out there.
Your pectus excavatum condition will significantly improve as soon as you integrate this movement into your workouts. This exercise is one of the main moves in the sunken chest workout plan I placed above.
To pull the weight off the floor, you need a healthy body foundation. It works the whole core musculature, grip strength, lower back, glutes, hamstrings, traps, and entire back musculature.
I can discuss the benefits of doing this movement for days, but here, we care about how it will help you with your pectus excavatum condition.
Like I said above, pectus excavatum can get more severe if your posture is terrible. This is mainly caused by muscular imbalances and weak back musculature.
The deadlift is known as the best posture improving exercise, as it strengthens the spine. This manifests to improved posture and stopping the pectus excavatum from worsening.
Deadlift Step-by-Step Guide
Fundamentally performing the movement isn’t complicated at all. Put the barbell in front of you and set your feet at shoulder-width apart. Then, grip the barbell just outside your legs. Bring the hips back, until your back reaches a 45-degree angle to the ground.
Keep the chest up, contract the abdominals, and pull the bar off the floor. Squeeze the glutes when you stand upright to protect your lower back. Then focus on bringing the shoulder blades together. This is an essential part of the lift because it is key to improving your posture.
Lower the bar back to the ground and repeat the whole movement again.
For best results, perform 4 sets of 8 repetitions twice a week. Rest 120 seconds between sets.
Proper deadlift form needs to be practiced with lower weight first. When starting out, focus on technique first. Don’t add too much weight. After you mastered the form, you can safely pull big numbers off the floor.
Check the video below to see how to perform the whole movement correctly.
The inverted row is one of the best pectus excavatum exercises for the back because it balances the muscles used for chest workouts. This exercise will help you if you struggle to do pull-ups or barbell rows. It is a bodyweight movement like the pull-up, but it isn’t near as taxing.
Don’t believe the myth that you can’t build muscles or improve your posture with bodyweight exercises. Numerous studies have proven that bodyweight exercises activate small stabilization muscles that can’t be activated through barbell or machine training.
As stated by the Journal of Strength and Conditioning Research, the inverted row activates the upper back and lats better the barbell and dumbbell bent-over row. Besides, it puts less amount of stress on the lumbar spine.
The inverted row a perfect back exercise if you have a lower back pain or if you suffer from any kind of injury. This makes it a safe exercise to improve your posture, build mass in the back, and correct your pectus excavatum.
As you master this movement, you’ll notice that your lats are growing into wings. Moreover, it works the rhomboids, shoulders, traps, forearms, biceps, and core.
Inverted Row Step-by-Step Guide
Performing this exercise is extremely simple. All you need is a parallel bar to hang from. You can use a barbell, smith machine, TRX ropes, or a simple bike rack in the streets.
After you find one, lay underneath it and grab it with an overhand grip. Contract your core musculature and form a straight line from the heels to your head.
Then, pull yourself up until your chest muscles hit the bar. Maintain the straight line throughout the whole movement. After doing so, repeat the entire movement.
Aim to perform 5 sets of 12 repetitions, 2 times a week. Rest 60 seconds between sets.
See the video below to see how to execute the exercise correctly.
This is one of the most underrated pectus excavatum exercise out there. A healthy body requires strong muscles in the back and rear delts. These muscle groups are very delicate to train because of tightness restriction in the frontal body muscles.
Too many people end up with shoulder injuries because their backs and rear delts aren’t as developed as their chest and shoulder muscles. I recommend you always work smart and hard. Correcting pectus excavatum through physical exercise is a long process that requires a lot of patience.
The face pull is an exercise that many people neglect to do in the gym. Everybody is interested in getting big and flashy muscles. I approve all of that, buy your body needs to be fully functional in the first place.
What is the point of lifting 225 lb. on the bench press, while you suffer from extreme shoulder and elbow pain?
Adding the face pulls can change your whole perspective of training. This simple exercise can bulletproof your shoulders, improve your posture, and correct the sunken chest because it stretches the sternum and chest muscles while you’re contracting the scapula.
Not only that, but the face pull can also be a good mass builder in your traps, rear deltoids in shoulders, mid-back muscles, rotator cuffs and forearms. It balances all the pushing movements with a pull movement.
If you’ve never done this exercise before, I’d advise you to start with very low weight.
Practice proper posture and perfect the form, before adding weight.
This is done so you’ll activate the right muscles that are required to execute this movement. A lot of people do this exercise improperly and say that it targets their arms only. This is because they are doing it completely wrong.
For this exercise, you’ll need a row attachment to a cable machine.
Face Pulls Step-by-Step Guide
Take the rope in your hands with an overhand grip. Make sure that your thumbs are up.
Then, take a few steps back and retract your core and glutes. Maintain an upright posture.
Pull the rope until it reaches your face and squeeze the shoulder blades together. Hold this squeeze for a good 2 seconds.
Return to starting position and repeat the whole movement.
For a full demonstration of the exercise, make sure you check the video below.
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 abpve, 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 Michael'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 PectusExcavatumFix.com, 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.
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.