Great video Kyle! Per your recommendation, I have been doing band exercises targeting my back, and doing stretching and myofascial release on my pecs and traps. I’m starting to see a lot of progress and I’m even sleeping better. I have started adding in rows and I’m gonna hit the gym with these exercises today. Thanks for all the help so far!
Not going to lie, been doing ur workout daily for 3 weeks and I see my chest getting closer like I don't have pectus anymore.. This guy is a savior 🙌 I want to thank you from the bottom of my heart . I'll call you pectus brother cos u are by far close to my heart . Ty so much!!
My PE became noticeable when I entered puberty and increased rapidly. I did not want surgery and exercised a lot, which led to a decrease in PE depth and less discomfort. A month ago I received the Vacuum Bell and use it for a few hours a day. The effect is dramatic compared to resistance training and I would recommend both. Initially my sternum area felt sore from using the Bell, but the more I use it the less sore I have become. My sternum is less depressed and the PE depth has gone from 2.5cm to 0cm immediately after removing the Bell. Some hours after removal the depth is greater, but not as great as before I started using the Bell. I thought at over 60 the Bell might not work, but in the first few days I could feel my chest becoming more flexible. Even after a night's sleep without the Bell my PE is often shallow. Although I got less and less conscious of the PE as I grew older I realised I wanted one when I read about the potential benefits of the Bell. I will keep up resistance training and rowing, since the Bell on it's own may not be enough. I can feel my sternum from top to bottom now and it feels flatter and not curved inwards at the middle. My rib flare is also lessened.
Vacuum bell therapy is a great alternative to surgery in a lot of less severe cases. I'm glad to hear it's working well for you. Good luck with your training.
For me, I made sure I was doing compounds at the start of the workout. Then, I would move on to exercises that worked my inner chest around my indent on push days and posture exercises on my pull days.
Exercise alone won’t change the depth of the sternum, but if paired with vacuum bell therapy or surgical repair you can make great progress. If you haven’t met with a doctor to determine severity and get a haller index measurement then that would be the place to start. These exercises will help with strengthening the muscles required for proper posture.
The first exercise doesn't involve your chest, it's working your upper back (posture muscles). Keep your chest up tall, arms spread out and open, and squeeze with your shoulder blades to open your arms out to the sides. It can be helpful to have someone place their fingers in between your shoulder blades to help you feel the muscles you want to engage.
There's not really a wrong way to do it, but I'd say typically 3-4 sets of each movement. 10-20 reps on the band pull-aparts, barbell row works really well in the 8-15 rep range, and pushups I like to go for max reps over 3-4 sets, trying to beat your total each week. Overall, training your upper body twice per week and lower body twice per week is a great place to start.
Really appreciate this video. Very simple and easy to understand. I'm going to start going to the gym again with the goal of approving my pectus posture. I definitely have posture issues but I never knew that side effect of it was poor posture. I did some research and also came across this video. Would you say that these exercises would be good for someone who is very thin?
Glad you found it useful. These are all great exercises to incorporate for just about anybody. If you are really thin right now add these in along with a proper full-body training routine and adequate calories and protein and you'll start to see changes quite quickly.
My English is bad Do you simply mean that the number of pulls should be the same as the number of pushes? As you explained in the beginning that the pulls should NOT be more than pushes PS: I used to think that the pulling exercises (pull-ups and similar) can make the pectus worse.
hey guys update i have a big pectus but ive been working out for only a month and im already ripped asf and looking good peolple that have pectus normally have strong shoulders and we tend to get mass relaly relaly fast its just the chest area that its harder to grow
Start with whatever resistance you can handle with proper form, meaning you can feel the target muscle working properly. And this is the set I recommend to my clients as it has many different resistances you can adjust: amzn.to/3eR2Vq0
Exercises and stretches will help improve your posture more than anything. It won't necessarily improve your Haller index (the depth of the pectus), but improved posture and breathing mechanics will help to improve your body's functionality and appearance.
@@ManishKumar-ip5ui that’s not entirely true unfortunately. Anyone “fixing” pectus with exercise has an extremely mild case. Surgery is the best way to correct pectus excavatum
Admittedly, I have much less experience with carinatum, though these exercises will help build a solid foundation for anyone’s upper body and help to maintain a balanced posture. You’d likely be able to do a bit more chest training to build up your pecs and help disguise the protrusion.
Brother I also have pectus it's not big but i want to cure it and i hope because your 's exercise I will cure it..soon..thanks bhai from today i am going to do exercise 🙂💪
Great video Kyle! Per your recommendation, I have been doing band exercises targeting my back, and doing stretching and myofascial release on my pecs and traps. I’m starting to see a lot of progress and I’m even sleeping better. I have started adding in rows and I’m gonna hit the gym with these exercises today.
Thanks for all the help so far!
Toby, that’s great to hear brother! Improved sleep is huge! I’m glad you’ve been able to put this to use so quickly and effectively.
i realize it's quite off topic but does anybody know a good place to watch newly released series online ?
@Skyler Ruben ehh try flixportal. You can find it through google:) -huxley
@Huxley Kylo Thank you, signed up and it seems like a nice service =) Appreciate it!
@Skyler Ruben Glad I could help =)
Not going to lie, been doing ur workout daily for 3 weeks and I see my chest getting closer like I don't have pectus anymore.. This guy is a savior 🙌 I want to thank you from the bottom of my heart . I'll call you pectus brother cos u are by far close to my heart . Ty so much!!
I appreciate it brother, happy to help. Keep crushing it 💪🏻
Like the workout he’s doing in this video
Please respond thanks
@@JP30239 probably
This comment sounds so fake
thanks for your help, i'll put these exercises into practice a hug from brazil 🇧🇷
Happy to help, let me know how it goes 💪🏻
Nice originality with the name Pectus warriors man! great stuff....
Thanks man, happy to help!
Was this ironic?
nice idea with the external rotation on the pushups, will be doing these on my rings : )
My PE became noticeable when I entered puberty and increased rapidly. I did not want surgery and exercised a lot, which led to a decrease in PE depth and less discomfort. A month ago I received the Vacuum Bell and use it for a few hours a day. The effect is dramatic compared to resistance training and I would recommend both. Initially my sternum area felt sore from using the Bell, but the more I use it the less sore I have become. My sternum is less depressed and the PE depth has gone from 2.5cm to 0cm immediately after removing the Bell. Some hours after removal the depth is greater, but not as great as before I started using the Bell. I thought at over 60 the Bell might not work, but in the first few days I could feel my chest becoming more flexible. Even after a night's sleep without the Bell my PE is often shallow. Although I got less and less conscious of the PE as I grew older I realised I wanted one when I read about the potential benefits of the Bell. I will keep up resistance training and rowing, since the Bell on it's own may not be enough. I can feel my sternum from top to bottom now and it feels flatter and not curved inwards at the middle. My rib flare is also lessened.
Is vacuum bell works for adults? +30 age and how old are you? Pls tell me i wanna know
Vacuum bell therapy is a great alternative to surgery in a lot of less severe cases. I'm glad to hear it's working well for you. Good luck with your training.
@@mohamadabdullah3608 Yes if PE symmetric and not moderate severe
Thanks for the guide
You're welcome, if you ever have questions regarding PE message me over at hypertrofit.com, I'm happy to help.
I came to this video due to paun the chest ribs due to sunj chest, I hope for recovery.
My name is arjunrao sir my problem sunken cheast sir please soluation workouts
For me, I made sure I was doing compounds at the start of the workout. Then, I would move on to exercises that worked my inner chest around my indent on push days and posture exercises on my pull days.
Patrick that’s a great way to do it 👍🏻
@Matthias Branson this is an absolute scam ^^
What progress have you made?
@@scottskipper19 I do powerlifting now I don’t worry about pectus exercises it’s barely noticeable now
I only tried 3rd exercise and really can feel that my pectus like expands alil bit
Thanks brother
Happy to help 💪🏻
Thank you so much ❤️
Happy to help 💪🏻
Thanks your video. How about think pull up???
My age is 22. My chest sunkened mild..how long it takes time to overcome if we workout daily?
Exercise alone won’t change the depth of the sternum, but if paired with vacuum bell therapy or surgical repair you can make great progress. If you haven’t met with a doctor to determine severity and get a haller index measurement then that would be the place to start. These exercises will help with strengthening the muscles required for proper posture.
For the first band workout I only feel it in my biceps not my chest please help
The first exercise doesn't involve your chest, it's working your upper back (posture muscles). Keep your chest up tall, arms spread out and open, and squeeze with your shoulder blades to open your arms out to the sides. It can be helpful to have someone place their fingers in between your shoulder blades to help you feel the muscles you want to engage.
@@HypertroFit ok thank you
how much sets and reps for each exercise? and how many times a week ?
There's not really a wrong way to do it, but I'd say typically 3-4 sets of each movement. 10-20 reps on the band pull-aparts, barbell row works really well in the 8-15 rep range, and pushups I like to go for max reps over 3-4 sets, trying to beat your total each week. Overall, training your upper body twice per week and lower body twice per week is a great place to start.
Really appreciate this video. Very simple and easy to understand. I'm going to start going to the gym again with the goal of approving my pectus posture. I definitely have posture issues but I never knew that side effect of it was poor posture. I did some research and also came across this video. Would you say that these exercises would be good for someone who is very thin?
Glad you found it useful. These are all great exercises to incorporate for just about anybody. If you are really thin right now add these in along with a proper full-body training routine and adequate calories and protein and you'll start to see changes quite quickly.
My English is bad
Do you simply mean that the number of pulls should be the same as the number of pushes? As you explained in the beginning that the pulls should NOT be more than pushes
PS: I used to think that the pulling exercises (pull-ups and similar) can make the pectus worse.
Ideally you want to have at least as many pulls as pushes, if not more pulls. If your posture is poor, consider doing two pulls for every push.
@@HypertroFit All right, thank you.
So was my doubt wrong that pull exercises would make pectus worse?
@@dicodur pull exercises won’t make it worse, no.
@@HypertroFit Thanks for the guide, truly means a lot.
@@dicodur sure thing!
Do pull-ups help with this?
Pull-ups are a great exercise. They won’t change your Pectus, but I’d certainly recommend doing them.
hey guys update i have a big pectus but ive been working out for only a month and im already ripped asf and looking good peolple that have pectus normally have strong shoulders and we tend to get mass relaly relaly fast its just the chest area that its harder to grow
Anything interchangeable for the band. I don’t have one
You could do face pulls or reverse cable crossovers with a cable station at the gym in place of the band work
@@HypertroFitthe bands target rear delts as well right?
@@Lucasvilla56283 correct
Big fan bro am from india
Thank you Vivek!
Bro send masg fro instha
@@VivekThakur-ks6ud @hypertrofitceo
Same here 😇
Thanks for the video! What would be a good starting resistance level for the exercise bands & any brand recommendations?
Start with whatever resistance you can handle with proper form, meaning you can feel the target muscle working properly. And this is the set I recommend to my clients as it has many different resistances you can adjust: amzn.to/3eR2Vq0
Hey, do you have any stretching tips for pectus??
You can check out this article I wrote a while back www.hypertrofit.com/top-3-posture-fixes-for-pectus-excavatum/
how long to see improvement
You can begin to see postural and strength improvements in as soon as a month of regular training.
Hello sir i suffer from pectus exacavtum? . what i can fix by exercise and streches. What i stop this journeys yes or no sir?
Exercises and stretches will help improve your posture more than anything. It won't necessarily improve your Haller index (the depth of the pectus), but improved posture and breathing mechanics will help to improve your body's functionality and appearance.
@@HypertroFit sir many people fix pectus exacavtum by exercise. What i can fix pextus exactum by exercise and strech . my pectus depth is not more
@@ManishKumar-ip5ui that’s not entirely true unfortunately. Anyone “fixing” pectus with exercise has an extremely mild case. Surgery is the best way to correct pectus excavatum
@@HypertroFit sir riely burns and many peple fix the pectus exacavtum problem
@@ManishKumar-ip5ui very mild cases can improve in appearance, but any haller index of 4.0 or higher isn’t going to be impacted
and for carinatum...?
Admittedly, I have much less experience with carinatum, though these exercises will help build a solid foundation for anyone’s upper body and help to maintain a balanced posture. You’d likely be able to do a bit more chest training to build up your pecs and help disguise the protrusion.
Bro i need ur help about my chest plz reply
How can I help brother?
This chest thing is the worst lol
It’s not fun, I feel your pain brother. Just have to work that much harder than everyone else. Just don’t let it stop you 💪🏻
Brother I also have pectus it's not big but i want to cure it and i hope because your 's exercise I will cure it..soon..thanks bhai from today i am going to do exercise 🙂💪
Train hard brother 💪🏻
My name is arjunrao sir my problem sunken cheast sir please soluation workouts