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If you have a sunken chest or something called pectus excavatum, you are going to want to watch this video to see what you can do about it. The condition known as pectus excavatum is a bony deformity that tends to get worse with adolescence. It is characterized by a sunken in sternum that makes pec development very challenging and can make those that have it self conscious.
The degree to which you can do something about fixing your sunken chest without surgery is dependent on the severity of the condition you have. If your chest looks like the one shown in this video as an example of a severe case or if your pectus is making it hard for you to breathe when exerted you will unfortunately have to resort to one of the two surgical means shown.
The first is the Nuss procedure where they surgically reshape your sternum with the help of a brace that is worn for a long period of time to help reshape and rebuild the structure. This can be very invasive and can cause a good deal of discomfort early on post op. The second option is a newer one in which they implant a strong but small magnet in your lower chest and then have you wear an external magnetic brace that helps to pull the bony deformity into a better position over time.
That said, many cases of pectus excavatum are not as severe and intervention with weight training and stretching can be of great help to minimizing the appearnace of the defect while not completely fixing it. Here I show you that the condition must first be addressed for the posture aggravations that generally accompany it. For example, rounded shoulders and a sunken chest are often times seen together since the pecs tend to get shortened. A good stretch for the pec major and pec minor will help to expand the chest and ribcage while allowing the muscles on the back to get stronger and hold your posture in place better.
It is the latter that allows you to build stronger rhomboids while expanding the chest with an exercise called the band pull apart. This exercise is better to be done as twenty sets of one rather than one set of twenty, to illustrate the it is the quality of the movement and not the quantity that establishes the potential for improvement from your intervention.
The other exercises shown here for a sunken chest or pectus excavatum are all meant to improve the development of your chest. That said, it is again the way in which you perform them and the frequency of which you perform them that will make all the difference in their ability to bring about change. The exercises shown here, while all capable of adding mass to your chest when performed in lower reps and in a higher intensity workout, are not prescribed that way here.
You should instead perform these in higher reps, fewer sets and much more frequently (4-5 times per week) to accumulate the volume of lower intensity that is going to be needed to bring about change over time. Do not expect a quick fix here. You must accumulate many hours of effort here, however if you do, you will notice a change in the appearance of the sunken chest and pectus excavatum.
For a complete list of the exercises that will have the most impact for how to fix a sunken chest and pectus excavatum be sure to watch the entire video. For a complete workout program that shows you how to train like an athlete and put the science back in strength to build a completely developed body, be sure to head to and get the athlean-x Training System.
For more videos on how to build a bigger chest and fix pectus excavatum or other things like anterior pelvic tilt, be sure to subscribe to our channel here on youtube at
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If it's not life threatening do NOT do these medical procedures. It's really not worth it.
sadly no streching. Thats way more important
I did not even know this was a thing. Learned something today
My heart feels trapped in the middle, that's a lot of pressure. Is there a way to do all this leaning down so gravity can help a bit too?
I just have an athletic build and my chest has been my problem ever since. my right is normal but my left is being left out and I also have that protruding rib there. Thanks for sharing this, gonna try it out.
A sir which month to go he chest is good condition
Extremely helpful video TY ❤❤
Thank you kindly for your direction, now I need to put it in action… Blessings! Danial
I didn't know of this condition.
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Can this fix a rib flare as well as pectus?
You cannot fix this without major surgery, you can only remedy
For those who don't know if it really helps, I have been doing similar exercises for over 4 years and a half and my chest has undergone a big change. At first I had a moderately sunken chest but after doing these exercises about 5 times a day for this period of time it really helped and my chest looks almost normal now. If your chest looks like the picture in the video, I'm afraid you will need surgery.
My isn't that bad.
I have a mild form of this, similar to the first photo. Hate my chest and cannot build any mass to it. I always bring an arm across the middle of my torso if someone’s taking a photo because I’m self-conscious.
We had a friend when we were growing up his name was Kevin ,every one called him chicken chest and he had this condition he laughed with the friend when he was asked to show his chest ,but we were 12years old ,I am 58and am now hearing about the name of this congenital condition.
Another revisit and I want to say that, following this advice to a degree (I was muscle building so went heavier on weights and twice a week), my PE reduced in 2018 to 2019 and I found confidence in having my top off. I'm so grateful for the advice, Jeff, and I love all the support in the comments! Due to a shoulder and elbow injury in 2019 then lockdown, I lost most of my muscle gain and the sunken chest has returned a little. So I am back training and determined not to stop this time!
Thank you bruh 🙏🏾
Can this work for an adult?
Pull ups are also a good exercise am I wrong?
I have scoliosis and have found a doctor that is really loved, he has cured lots of scoliosis patients and people with fractures. I have sunken chest but its not too severe, he told me to buy a lung exercise thing, where you exhale or inhale as strong as possible, trying to lift 3 plastic balls up, he told me to take a towel and tie it around my stomach, then use that tool, and it will cure it. I also trust him, because he was recommended for me from my doctor relative that works in the same hospital.
I had the Nuss procedure done when I was seventeen, and let me tell you, it was so worth it. If you can afford it, go do it. It's gonna hurt, but the results are amazing.
Please answer me. I pretend it feels like it's going to push up or collapse, I'm having this disease too. Try it and it feels like it's pushing or it's going to collapse, I don't know.
Does Pectus Surgery make your shoulders bigger ?
You're not just doing god's work, you're fixing it! This might be a major help tutorial for sunken chests… I usually like sunken chests in video games… not so much if its my rib cage tho XD Thank you! and thanks to all you commenters!
I had this problem with my chest, you CANNOT fix just working it out, especially if you have second of third stage (I had third). To fix it you must have a surgery and I did it at 2019. Ask google for “Nuss surgery”.
in my childhood i was alwys the fastest or strongest in my class even with a sunken chest with alot of training u can get rid of it
Great advice, if you’re struggling keeping up with frequency and you don’t have a history of working out. Definitely find some kind of sport you enjoy then hit the gym when you have become more competent. As gym routines can be quite overwhelming and tedious and when just starting your stamina and muscle fatigue can be discouraging. For me I started bouldering then transitioned to weight training where as my stamina and muscle fatigue improved it made it more motivating to do reps.
I love you man, you boosted my morale so high. You re deffinetly a very kind hearted man and it shows by the empathy you put in this video. You ve done a great thing for me and many others. Thank you
Jeff I’m 17 is it still possible to fix my condition?
i eat cereal in my pectus excavatum
Hi just a question. These exercises seem great for lessening the dent in chest, but since most people with PE have flared ribs, will this further flare the ribs trying to straighten the chest?
this really messes with yoy when u are growing
Any womans out here who have this condition? I feel like most people who have it are male, but i am a 20 year old female and very insecure about it😢
hey Jeff, im starting your program and see if it works
Stay strong kings , we’re in this together
Thanks for the video Jeff Cavalier, you can make a video of exactly the list of muscles that need to be trained and which ones to stretch with a complete focus on fixing the problem and not for visual fixing. I am asking this request because my seed is in poor financial condition and I can not have the money to go and do all the exercises you indicated. And sorry for a bad translated post that i do translation of the text using Google translator.
Thank you 🙏
my nickname for on my swim team is "the Bowl". i plan to change that now
Such a great video. I love the honesty around what is and isn't possible and the normalising of this type of chest. I have pretty deep pectus excavatum and in my 30's I've noticed it get a little bit worse. I think this is probably because ive been more sedentary and im hunching over more of the time. I'm going to use these videos to inspire me to hit the gym and just get healthy. As Jeff says, let it be your thing. It can be seen as a motivator.
Side note: For anyone else out there with this condition, I think its a helpful reminder to know that most people don't care about it at all. They might look at it, but that's because its different and people are curious. They aren't necessarily judging you for it. And if they are (in the rare cases) then who cares, because thats probably not a person you would want to be around. I have had a few long term girlfriends and a few more casual flings with girls and maybe only ONE girl out of many has reacted with shock or surprise, but that was totally within her personality. And it didn't affect the relationship at all. She just mentioned it as a thing and 2 mins later it was never brought up again. I've dated girls with different types of chests and I've never cared either. Its such a minor part of someone. Having a great chest doesn't mean you have a great personality. Most people want to be around people that they like.
Thanks for the information, I'll give it a try 🙂
I used to have this but I had a sugery to fix it. I started doing your workouts after that. Thanks!
Any Indian are here📍
Growing up I was super self conscious about my pectus but throughout the years it's improved a ton and will continue to do so 🙌
I will come back at the end of the summer and see if I have any results, I really hope this works because I only have a very mild case of it but I still don't like the way it looks
I've been doing p90x for 12 years and unfortunately it hasn't done shit for my pectus.
Thanks Jeff! Great content
Here are some tips:
Wear a big shirt/jacket
Breathe through your nose and out with mouth when fatigued
Get good posture
and last but not least, just work out your chest and you're all good