How to Fix a Sunken Chest! (PECTUS EXCAVATUM)
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- Опубликовано: 11 сен 2024
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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 athleanx.com 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 / jdcav24
Shout out to all my brothers with the sunken chest. We’re still out here crushing it.
*:)*
Lol its weird when I change in P.E because people say it's weird
Ik how u feel MC dank people say it’s like I’ve been shot
@@thatguycoolio I used to get that in high school
I also have Pectus excavatum, And it's really been bothering me until I started lifting. It still does a little but I feel much better though. I've made a video about it :)
To all the people here who have pectus excavatum. We share a comraderie. We're a brotherhood. My heart goes out to you!
I just had my chest caved in for the first time in my life is this severe and life threatening? Im scared for my life
pectus supremacy
Mine is opposite mine sticks out
Vilde Aamot I guess it would be harder to tell because women don’t show their chests
Randy Jackson not for everyone, I also have it quite deep like the guy in the picture of this video but mine doesn’t affect me in any way. But it does affect people differently so you should prob go to your doctor about that, and I’m still in middle school and no one makes fun of me for it they just make jokes and I make jokes so don’t look down on yourself about it it’s something that is normal and quite common. And also have a good day :)
1. band pull
2. dumbell bench press with chest going up
3. dumbell pull over dropping the hip
4. dips with chest up
5. dumbell chest adduction
6. stomage vaccum
Thank you Jeff!
I have been doing these exercises for 2 months and a half and I am amazed by the results !!
Not only my sunken chest has improved (and continues to improve) to to the point where you can't tell the difference from a "normal" one, but I started to have more self confidence about my body.
Thank you Jeff, for your precious informations and motivation.
Everyone with pectus have some kinde of flared ribs the appearence is different.
Monkey D. Luffy I'm just starting to do this. One question I have is how much rest did you do in-between sets and workouts??
Flared ribs can be fixed, or at the very least, minimized. There are stretch routines that.
I dont think u can do anything but train a lot and add some muscle to hide it. that's my plan.
Just keep doing them, if you don't use it you lose it.
Appreciate the time you took out for the minority population.
Pei Ven the surgery hurts. I've had it. It hurt so bad I was physically incapable of getting out of bed on my own.
Bruce Wayne Was it worth it?
k I had surgery for it and yes it was, much more confident now and no more breathing issues!
I had the surgery when I was 9 years old. I had a very bad case. I'm 48 now. It's still sunken a bit but alot better than it was when I was a kid. These exercises are great.
@@mason9392 Can you get it as an adult?
Took me 18 years to find out what this hole in my chest is called
Derrick Ray same!
Lol it took me 25 almost 30 years to find out right as i started getting involved with bodybuilding...
Shit me too dude. I am 27 yrs old and just now discovered this condition because of bpdybuilding. I have been developing my chest for some years and noticed my sunken chest condition that way. Mine is more noticable further up tho.
I have had some comments by careless people and bros over the years that my chest looked wierd but never thought much about it or cared about it. I have had tons of girlfriends too but never ever have any of them mentioned asked or complained about it. I think its mostly in our own heads the damage occurs unless your breathing also is affected etc. Anyway, great to read all your comments and support of eachother!
Same! My friends said i had inverted tits but i thought it was normal bcz i was pretty skinny
I’m 43 now finally I know
Somehow, I'm happy that I'm not the only one struggling with this issue
Man everyone have his own struggle..I also think that I am the only one having this issue before watching this video
Hey bro I just started a blog (funnel-chest dot com) about how to deal with a funnel chest and how to get rid of it in a natural way. :) It contains all my secrets about how i treated my pectus excavatum and I would be happy about you visitting it :) See ya mate
😂yeah we are with you!!!!
@@kevink3836 tell us too
You are never alone, remember that
seeing nothing but love in these comments is the greatest thing ever. you guys are literally coming together and helping eachother over something that could easily be seen as a disability which would make it easy to feel sorry for yourselves. I'm really proud of you guys. personally, I don't have this but seeing you guys helping eachother and openly talking about it is awesome. way to go! :)
Well said robby!
Robby Herrington your so so so lucky. I would be so happy if I didn’t have this
Lxkkd R6 same here man
awesome for an outsider showing this much support, thanks
My son is 16 and is getting the nuss surgery on Dec 11th 2019. Thanks for this video. Pray for him.
Good luck, I had it done when I was 15. Potentially the worst pain I’ve ever experienced. I’m 23 now so hope the operation has advanced a bit more. I was bedridden for like a month and practically had to relearn how to walk since it feels like an off balancing in a way. Avoid excessive exercise; unsure if they push it enough but probably best to wait to exercise at least 3 months post op since the bar can move when it’s freshly in place.
Everything went well y’all👍🏼. Great surgeon.
how much it take cost??
Rasel Amin not sure. Probably a lot. My kaiser insurance covered it deeming it a health risk. It’s too bad the children’s hospital in LA turn my son away when he was 6 deeming it only cosmetic. Better late than never though. It’s better to do it no later than the age of 16 if not younger.
He still in recovery for another night. Doing well. The brace bars should stay in him anywhere from 2 - 4 years.
I have this, the first girl I ever kissed called it a boob slot.
I was cool with that.
Rick Sanchez optimism! Haha
Yea dude, never let go of a girl like that lmao
Rick Sanchez jajajajajaj jajajajajaj all my girl friends call mine exactly that.
Me and my friends call mine a shot glass.
shut the fuck up spastic no one cares if you don't find it funny
I had been long wondering why Pectus Excavatum was never addressed by fitness RUclipsrs. I am glad finally you made a comprehensive video on it. Thank you Jeff.
As a man who has Pectus excavatum, and who has had the corrective surgery; I want to share my experience with you guys. I had my surgery (nuss procedure) about 12 years ago. Let me tell you guys out there who are wanting to correct your PE with surgery, that, after surgery, although your chest may resemble something that is normal, your quality of life will forever suffer. Let me explain. You will have a persistent pressure in/on your chest. It's almost as if there is a heavy dog ALWAYS sitting on it. The pressure never subsides!! Also, that nice sensation you felt in your PECS and chest during sex, well, say goodbye to that, too. Nerves get severed during surgery, and you will have spots/areas on your chest that have simple gone numb. You will also experience a sense of odd movement of the surgical rod(s) during everyday movement. For example, my chest moves in a rocking weird way when I wash the dishes and do other mundane tasks. As a side note, it is important for me to mention keloid development at the incision sight. Keloids are a real thing!! And should NOT be taken lightly!! I developed keloids, and my incision sight doubled as the keloids grew. Steroid injections into the keloids will be necessary for the rest of your life to keep the keloids under control. There is NO cure for keloids. I can tell you, prior to my surgery, I was a healthy man just trying to fit in with friends and other men. I wanted to take my shirt off without getting any curious glances from people. I wanted to just have a normal muscular chest without a hole in the middle of it!! Wearing a shirt that looks good me. Sound familiar? The fact was, before my surgery, I was doing ok. I was getting laid, and no girl I was ever with minded my chest. I had a six pack and a lean muscular frame. I was fine. Most of my fears were my on hang ups. Sure, I had kids make negative comments about it. But, if I just had one ounce of self-esteem to defend myself in those moments, I would have been fine. Men, let me tell you, don't get the surgery, it will mess you up. Don't use corrective products either--THEY DONT WORK!!! Like "the bell". Just work out. Be a good person. Be your best self. Trust me, been there done that!!
I had a pretty severe case of PE, and got the nuss procedure. I cannot back up any of the claims you are making. I feel great and am so glad I went through with the surgery. What age did you have the surgery done? It’s been 10 years for me (7 since the bar was removed).
Depending on your condition, this is why you workout instead of having srugery, not only deos working out help your chest inprove alot and cover the pectus, you will have a huge and major body transformation with abs and huge arms you know instead of having a bar that feels so bad
I had the surgery when I was 12 or 13. My lung capacity was 60% at the time. Now, 23 years later, my lung capacity is 100% and has been for who knows how long. Sure, I'll never have complete feeling in the area around the incision but the large keloid has mostly faded away. I've never noticed anyone staring at my chest and no one has ever said anything about it. I didn't play sports or anything in school, though. It will probably always feel like a dog is sitting on my chest but doing things like staying away from caffeine helps with heart palpitations. In any case, my life would be so much worse if I'd never gotten the surgery. Some people do actually need it even if it isn't a perfect solution
i needed this thank you! 🙏 and God bless you
@@vulcantaco1276 so even though you feel some minor pressure on your chest your lung capacity stayed the same? I am a track athlete and not only pectus holding back my physique but i think it's limiting my success although it is still minor.
I have a small pectus excavatum, I was made fun of in school and it looks weird when I wear clothes, after lifting for about 5 years my chest and my entire body has gained muscle and people at my gym say that I look great, to my fellow pectus people out there it isn't too late to change your body and don't let people's opinions affect your life, nobody is perfect
Stephen Maitre has always been my motivation. get ppl to look at muscle and away from the chest indent
Joel Mitchell thank u but you can definitely improve it like Jeff says in the vid
Joel Mitchell all I do is regular chest exercises and people tell me that my chest is big which makes me feel better but I'm pretty sure the exercises in the vid works too
did you find your chest slow to progress?
rangelifee yes but as long as you actually hit chest at the gym and you do the right form your chest will get bigger even if you have pectus which I have
I have this and I am very self conscious about it. I don't even want to go swimming with my friends because of it. I thought I couldn't fix it because it's a minor case and the surgery costs a lot but I thought I would have to deal with it for the rest of my life but now I can actually fix it!! I can't even explain how beyond thankful I am for this video! I have hope again to look normal. Thank you so much!!
mxtt JC hows it working out so far
Yeah, we wanna know! I have this and it has been better after some training, but I don't even do any of these exercises. Will start doing it, hopefully it will be less noticeable after a while.
Update time dude
We are waiting :(
I used to have it but I was never self-conscious about it. I’ve always had high self-esteem.
So i finally know that I'm not the only one who has this. And that last speech by jeff almost made me shed a tear.
That "20 sets of 1" pointer is pure gold. Thanks Jeff.
When I was kid, as I am in my forties now, I was told there was nothing that could be done about this condition. Really dreaded gym class because of it. This is the first video that ever discussed this condition. Thanks, Jeff, for posting this.
I wish I could give 1,000,000 thumbs up. I have Pectus Excavatum and unfortunately had to have the bar removed from my chest due to an accident. This has been the single biggest shame I have had on my body. Nevertheless, I had a successful ten year career in the military, I'm married, and have two sons so everything worked out. Recently I have discovered physical fitness as a way to cope with job stress and grad school as a 39 year old. Jeff, from the bottom of my heart, thank you for addressing this condition and demonstrating the exercises that people like me can do to help us get better results.Very respectfully,Glenn
Guerin Quedens do yours sons have it?
That's impressive at only 39!
It doesn't disqualify from military service? Cool! Mine is just slightly dislocated at the bottom right condrocostal articulations from a fall when I was 11.
this reminds me of the first time i heard the term Pectus Excavatum, despite having expressed my concerns about it to doctors from an early age- when I went for an Army medical and the doc said I had a very noticeable Pectus Excavatum but outstanding muscle development in the chest and shoulders! So obviously I'd already been compensating by trying to build muscle, after years of being held back psychologically by it.
Did your sons inherit the condition? I don’t want to pass this on
You gotta really appreciate the work this guy goes to in order to help people. Just look at that description!
My friend back in high school use to have this. During our school camp late at night, my friends told him to pour milk and cereal into the sunken chest and eat out of it. Was a good night xD
BaNaMa BoLt
part of me wants to say that was a pretty douche bag thing to do to him.
the other part of me wants to say what cereal did he choose?
Coco pops! Btw he agreed to do it and everyone including him had a good laugh out of it.
BaNaMa BoLt
well, no harm no foul!
I would've done an ice cream sundae!
BaNaMa BoLt Lmao, have pectus excavatum, and I've done this on multiple occasions! 😂
Good for body shots, personal experience here lol.
Ok guys so, I've watched this video like 9 months ago and it definitely motivated me to start working out. At the time I was 16 and I started going to gym, now I have 6 months in and what did I achieved:
1. I went from 62kg to almost 68.
2. I've developed all my muscles visibly.
3. And most importantly I can see a difference in my pectus even tho it wasn't a very bad case I still look better and I don't plan on stopping working out, I'm still young, by the time I get to 21,22 I will be so f big.
So in conclusion just start working out it will be Soo good one day just start right now!
You following diet?
This. This is the best response on this thread!
Just start. Today. Go. Now. Get it in. Worry about sleep and bills and pussy as they come. Just for today, just for right now: Go. Bro, just even get one fucking rep in lol
START like RIGHT now.
How's it going?
@@tinof4237 it's all good, I haven't been to the gym since like a year ago because they are closed do to the pandemic but i plan on going back when they are opening again.
@@reaper4653 how bout now!
You are a great man, Jeff.
I have pretty severe pectus excavatum and have always wondered if it was somewhat reversible through weight training. Thanks for putting this together. I'm sure this video means the world to a lot of people who've been insecure or even bullied about their chest in school/athletics.
From one Jeff to another, thanks brother. Props on the amount of free help you provide people.
Meh name JEFF
Thank you for this video, been struggling with this for my entire life
me 2
me too
Me to
Me tooooo 😀
its wierd tho. no girl iv been with ever ask about it. its only dudes like teamates and shit
My brother has this, and I can see how emotionally upsetting it is for him... I know this might sound weird, but I cry for him sometimes because I feel so bad for him... He just sits in his room on his computer all day, and only eats like once a day (when my dad forces him to). I'm pretty sure he has depression... Anyways, I am his younger sister and always look up these types of videos for him... But I just feel like he's given up on himself.😪 I can't force him to do anything he doesn't want to. And we have 2 other brothers that take off their shirts whenever we go to the river , pool, beach, etc. (Which is a lot), and you can tell how it makes him feel.... I'm not sure that my brothers even know that he has this condition??? But I just feel like it would be nice of them to leave their shirts on (to comfort him, and let him not feel different ). Also his girlfriend abuses him (physically and mentally), and says "no one else will ever love you with that hole in your chest, you're a freak." She has never said it in front of his siblings (bc then we would gang up on her), and my mom hates her guts.... Yeah just needed someone to share it with...😥
Damn that's awful. I've got pectus too. Hes just gotta feel comfortable in his own skin and stop caring what others think. I used to feel ashamed but now I try to ignore it and do what I want to do. My condition is quite bad and I'm thinking of getting the nuss procedure. Maybe your brother should consider this course of action too?
HostileLemons you and her brothers thing probably sucks a bit more then mine which is most likely gynecomastia. I’ve also had someone in my gym class who had this, I thought it was just some accident he got in I didn’t even think this was a thing. But yea it sucks, but you just have to go out there. Train your body as much as you can and see if maybe it looks better. Just remember a relationship isn’t what life is. Look at what Steven hawking did even in his deformed state. There’s a lot we can do, don’t resign yourself to a life where you will be hurt over and over until you end up hating the opposite gender. The chance of finding “the one” is so low especially when you have a sort of deformitie you should look else where to fill that “what do I do here”, you got a working brain, arm and legs find what you like and do it.
How old is your brother?
You are a good sister. I hope your brother can one day be happy with the body he has, He should br checked for depression, Once that is diagnosed and ya'll take steps to deal with the depression he might actually start believing these tricks will help him, Believing in yourself and in your ability to better yourself is one of the first but most important steps to happiness imo
Hey go get a gym memebership and ask him to go wit you cause u are scared...share something you dont love about yourself with him. So he can relate.. and as soon as you guys start hit the gym ..show him this vid
I used to be shy and hated going to the pool or the beach until I started to workout and It changed... its less noticeable from the front and I use these exercises !! Im continue doing it and shoutout to all you guys that have this !! KEEP STRONG AND LETS EXERCISE BROO IT ACTUALLY MAKES YOU FEEL BETTER !!
I had it as a kid, followed my father's advice: "get your chest and belly muscles as strong as steel, it will push it out". That worked pretty well. Took 3+ years of daily 1-4h exercises though. As I turned 17 it was nearly gone.
thats really cool man im f8cking hyped with that comment
Can you explain how?
@@jamespunter4593 It works only/best if your body is still growing, so as a kid or a teen. Muscles and esp. lung exercises like endurance training and blowing up tight balloons also influence your bones/muscles esp. around chest area. I did 2-3h+ sport daily on average, sometimes 5-6h+. Biggest part in the morning (~1.5-2.5h) but the rest during the day/evening to get the own goal aka total numbers up and tried to eat as much as I could (just normal home cooked food but with a lot of fish, meat, eggs and milk products). At 16 I was doing: push ups normal, elevated and between chairs (300-400+ = 100x2 + 50x2 1 handed in the morning rest during the day), ~200 pull ups (50-80 in the morning) and prob around 300-400sh+ deeps and at least 30-45 min abs. Running and swimming at least 2-3x a week. Despite all that I still was ~60kg by 172cm. I guess there are a lot of other prob. more useful/healthy approaches/exercises. I did def. to much and without a single rest day. If sick, I did absolute minimum, but I was never sick longer than 2-3 days back then. It all started with around 10 push ups but daily at around 9-11. Now over 20 years later I still do sport daily, but mostly only 5-15 mins and 2-3x/week ~1-2h additionally :)
@@lzdt thanks man I'm a kid I have that I got made fun of I'm trying to get rid of it thanks for inspiring me
Well for me that's not going to work because my body have already grown. Also I am not even sure if I have this condition or not and how can I even know?
I have this and I use it as a cereal bowl (without milk)
Donald Trump lmao
my PE is that bad I can use milk and get a full meal
@@colefox2882 hahaha wtf
@@colefox2882 DSKOADASJIDASKO LMAOOOOO
Lol
I have a friend with this and he's one of the most naturally gifted athletes I've ever met
Many pro athletes have PE. There are also a lot male and female actors that also have it.
USA olympic gold swimmer has this... so do I :/
All that talent but will never have someone who loves him for him he is a sick disgusting creature like me we deserve to be beat
Finally someone who addresses this! Thank you Jeff!
One of the things I like most about Jeff is that he's not afraid to get up close and personal and let us know that he's human. I saw a lot of a gentle, compassionate tone as Jeff was talking about the exercises that can help correct this problem while at the same time recognizing that the exercises can only do so much, and sometimes we just have to play the hand that Nature dealt us and do our best with it. I think that's what makes him such a good trainer and instructor. All he really asks is that we play the hand we've been dealt to the best of our ability. I might have enjoyed gym more back in my Jr. High days if I'd had him for my PE teacher!
Jeff should really make a video on how to train like an athlete if you have scoliosis
manuel macias Easy, just train as an athlete with scoliosis
Rich O'Gallagher thanks I have already lost 4% body fat
manuel macias lol'd
Yes I gots that.. it curves to the right some specific exercises hurt.. but I've learn cable machines are your friends.. and that focus on getting into really good shape instead of getting big .. the extra weight on your back trying to get gains are not worth the permanent damages
BlowinUPinMIA can we still get bigger even though we have scoliosis in 17 and I stopped growing so I don't need to wear a brace anymore but I feel like my back looks weird still
I'm really looking forward to fix my sunken chest by working out. I thought there was nothing that could improve my situation, but now I found this video. Thank you very much!
I can’t believe the amount of people that have this. I don’t have it myself but props to those that do and continue to keep training.
I don’t have it either I just know someone who does
Hey bro I just started a blog (funnel-chest dot com) about how to deal with a funnel chest and how to get rid of it in a natural way. :) It contains all my secrets about how i treated my pectus excavatum and I would be happy about you visitting it :) See ya mate
@@kevink3836 i like it
@@weesums379 thank you so much :) i really appreciate it
I saw this video 3 months ago and I was very motivated to fix my pectus/sunken chest even though I don’t have the excess to the gym due lockdown I performed the exercises like diamond push up superman hold and side plank every single day and after a month I saw great results and now my chest looks amazing but still there is some work to be done on my chest..I just wanna tell you guys never give up no matter what everyone have his own struggle..
Shout out to all my P.E. brothers out there, it's really nice knowing I'm not alone. And thank you SO much Jeff Cavaliere! I am SO freaking self conscious about it and I have suffered deep depression because of it. I would never go to the beach, or river rafting because I never wanted to be starred at or made fun of if I took my shirt off. I really wanted to surgery when I was 12 but there was no way in hell we could afford it. I'm 36 now and it still haunts me but I'm so thankful that Jeff has put this out there and I'm thankful for all of you guys in this thread. We ARE a brother hood. Let's own this shit. Much love ❤️
Your last minutes of this video were beautiful, truly inspiring and heartwarming words Jeff, thank you very much. And to all everyone out there with a sunken chest (like me) keep on fighting prove it that we all can make a change.
I had the opposite of a sunken chest (pectus excavatum) when I was born - what is sometimes called "chicken chest." Because my mother was a nurse {in Central America) and some knowledge of anatomy, she massaged my chest immediately after I was born to manipulate my bone structure to correct my rib cage. My problem was corrected.
I have the opposite of a sunken chest and it’s called perctus carinatum. And I’m gonna have to wear a brace to push it back in.
W mom
thanks a lot jeff
I am one of many who were looking for this
Athlean-X is actually such a good guy. There almost isn't a topic that he didn't cover.
Seeing all these people with pectus excavatum makes me feel less special
1 in 300 people, many people have it my friend
Every time someone asks me about my chest I just tell them I was shot when I was younger.
„Yeah, a couple years ago I was saving some kittens from a fire and Biggie Smalls came up to me with a Desert Eagle and shot me square in the chest for trying to steal his cats. It left a bit of a dent but it's no problem really.”
not a bad idea tbh. "got stabbed through the chest while saving 4 young children and a family of ducks from a car speeding towards them with a metal ram on the front."
lmao everyfuckingtime
Hey-Man I said the same thing when I was younger! As a joke of course.
Hey-man same lol
For years I’ve been watching generic chest work out videos and it wasn’t until this weekend that it dawned on me to watch chest videos on pectus. Thank you so much for this information.
I felt like you were talking to me directly in this one. thanks for the video Jeff.
Omg I have this and I’ve been subconscious about it, especially when I was younger and it was worse. Now I’ve gotta try these workouts. Jeff truly is the best, he knows so much and looks out for everyone, even the minority of people that could have this condition. Thanks Jeff!
did it work bro?
When I sweat during a workout the sunken part of the shirt gets wet first, and usually stays the only noticeable sweat spot, can anyone relate?
Me at work lol
So true
Isnt that sweat from the cheat hair
lmao same
Yep. It’s like having a third armpit
My friend has this .... Like if you know someone that has this
i have :D and it's quite deep too, was made fun of back in the school but fortunately it's just cosmetic thing, no trouble breathing deep etc.
Rearcadia same here. It doesn't effect breathing or anything but when I as in middle school kids were assholes about it and it fucked me up for the next 15 years of my life. It kept me from romantic relationships and social situations because I was afraid to take my shirt off. They would come up to me and ram there fingers into it and say "dent". I never cared until other people made fun of me for it and it's not like those jerks were perfect but I was a sensitive kid with social issues and they made it worse. Mine isn't even that bad. It's less than the first picture he showed in the video. Luckily I'm not ugly so romantic relationships happened automatically as I entered my 20s but my confidence has never really recovered. I ended up learning to fight around 14 and developed a reputation as a bad kid before high school was over. I went by a talk shit get hit policy and nobody fucked with me anymore. As soon I realized it didn't have to be that way I removed assholes from my life and began seeking out friendlier people. I don't know what my point is but kids can be mean.
I have this :D
The Guy hey man this touched me deep because I know exactly what you went tru
My boyfriend:))
I'm 27 years old and when I was 22, I almost went through with a surgery to fix my chest, but it didn't end up happening. What's crazy is that everything he's told us through this video, I figured out myself over the last 5 years of training. I wish he had made this video years ago.
How are you now I’m in the same position as you 5 years ago
So basically I am iron man
I GOT the same name
thats what my friends call me here
I got cereal bowl ffs
Lol this what my friends be saying
My fam call it the cup holder, hahaha. I can sit back and hold a coke can in it! But I'm interested in surgery, so...
Thank you Jeff. I've been waiting for years for you to make this video
I find my pectus to be a blessing in disguise. If it wasn't for this crater in my chest I wouldn't have ever set foot in a gym and much less try to improve my diet.
Besides people don't care that much about it, so far my condition has only been noticed in primary school and I used to play with it with friends. I feel little embarrassment or fear to take out my shirt as no one cares about it, and those who do find it interesting and funny! The only times I feel self conscious about it is when I look back at pictures and cringe at how obvious it is, sometimes falling for it and torturing myself with thoughts of how people can even find me appealing or attractive with this moon crater for a chest.
But as said in the beginning, this is more of a good thing than a bad thing. It truly shows that family and specially friends like you for who you are, not how you look. And if you don't like how you look, take the bull by the horns and change it, just how I did, it brings nothing but positiveness and self confidence. Cheers!
Pd; sorry for the Bible passage, got inspired by my condition :p
I've never had a single girl give a shit about it. Some didn't even seem to notice (which I found bizarre because it's pretty obvious). But as we all know, the person who has the biggest issue with it is ourselves.
Joaco de Marco same would’ve never went to a gym without it🙏
Joaco de Marco I have a mild version of this and am still in school
Thank you so much
i have it to brother can you suggest me something
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
My pectus imapired my breathing alot but i still got cross country state champion
Josh Tran cool
Josh Tran cool
Josh Tran Good for you man congrats
Thanks! I had someone recommend me to do Papworth exercises, seems to work. I don't run intensely all the time, mostly about twice a week.
Pectus has very little impact on the lungs, the common issues are always with the heart. My heart was pushed so far to the left that it touched the far left edge of my ribcage. Anyway, I broke my previous mile PR before I was even allowed to start doing physical activity again, on top of that I didn't train for the month prior to the surgery either. I also fell and broke my rib on that run, so don't be an idiot like me.
The point is, if your heart is impacted, you should definitely consider the operation.
Pectus Excavatum. Sound like a damn Harry Potter spell
The Brook Basher don’t make me expecto petronum your ass 😂😂😂👌
Dont make fun of this disease it's really horrible
1 breathing is hard
2 sometimes your heart hurts
And more...
lmao that's what the x ray lady said when I got an x ray.
@@skortana3760 i have it and i give him a pass to joke with it
@@skortana3760 disease?
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!
It's good to know I'm not alone. It motivates me even more to keep working out.
Look at all the love and support here for all us sunken chest Brothers.
Each and every one of you are KINGS
Please Jeff make a workout routine for pectus excavatum and go more indepth into the exercises and stretches.
Luca Stuccio Hey man, check out Riley Byrne. He’s a personal trainer with pectus.
@@loganfenn6883 yup you only have to pay 1k a month for personally training ……. but ye he has trained smart af
Glad to see this topic getting some more attention as 3% of all man have this issue. In Germany there is another completely non-invasive method for milder cases: a suction cup, which pulls out the sunken parts of your sternum. It works if you wear it a few hours every day for some years. It's definitely an alternative to surgery if it's only an aesthetic issue.
Can you give some links in coments of your coment for the issue
I am using that „Eckhard Klobe cup“ which you mention a year now. Unfortunately it doesn‘t work so well for me. But I started as an adult. I guess it works better for teens. The chest sinks in immediately when being a day lazy.
But I will continue and hope it gets better in the next years.
Some of the exercises mentioned in the video look a bit tough for my very weak lower back. Hurting just looking at them. ;-)
@@AnarchNines hello, just wondering if it has helped at all? I have a mild case as well.
@@benclimo461 hey man I'm literally in the gym and just discovered this two days ago, and I'm doing the stomach vacuums while doing dumbbell chest press. I already feel a difference in the intake of my breath. I'm going to incorporate this 4 to 5 days every week now!
Can't say thank you enough for addressing this issue. Had this my entire life (obviously) and have struggled in many many ways. Will incorporate this in my routine.
Where the Hell was this info when I was 13? It would have made a huge difference in my life. All I ever heard was that you could fix it with 100 pushups a day. I'm 60 now and likely not a candidate for surgery. But I can still made a difference in my body by adding these exercises into my workouts. Thanks Jeff for addressing this, and to all for your input as well.
Im 13 and im sick and tired of people laughing at me of my sunken chest😞 i really appreciate you for this tutorial im going to make a change that iv always wanted in my body... first i need a gym!
Don't let them get to you! Eventually life will hit them and you'll be laughing at them. It's happening to me now. Once you get older, rest assure that nobody will be bothering you on this matter. Also, you can always do at home workouts!
Dont even trip bro they just haterz that are below u trying to make u feel worst then them
Thanks for posting this! My mom and son have this condition.
I had the nuss procedure 6 years ago when I was 18. My chest was sunken in 2 1/2 inches which is close to "severe". Had the bar in for 2 years. After removal, my chest started going back in to it's original position. For any parent that has a child with this condition, especially if it looks severe, talk to your child early about it and if you are considering the nuss procedure, to do it early while the bone structure is still flexible and less resilient to change. I wish I had the procedure done when I was closer to 14 or 15.
Thanks Jeff for the tips, I am going to be incorporating these tips into my daily workouts.
I had the Nuss procedure done when I was 15. I’m a female which makes the deformity more “rare”. I was told push ups and rows would help the look of it lol. After the surgery I had to do push ups which I don’t feel in my sternum at all. These exercises seem way more helpful to do after the surgery to help strengthen the appropriate area
That sounds really interesting! I feel like when I’m doing push-ups my lungs are being crushed, so I don’t know how to exercise to make it better if I can’t do the needed exercises. Do you know of any additional complications that could be there for girls who get the surgery? I want to get it but I’m scared at the same time.
@@ChosenDiscipleOfTheLasagnaGods I don’t know of any additional complications there may be besides the fact that it is an invasive surgery. I would recommend researching surgeons though. I had surgery five times because the first surgeon I went to was not ideal. My first surgery with the first surgeon took 45 minutes (and then I had a correction done, and then I finally had it taken out). My fourth surgery took almost four hours and the surgeons nailed it. I had the bars (I had two, most people only get one) in for about two years and then had them taken out and haven’t had any problems since! Definitely research your surgeon though. I traveled to other side of the US to have it done correctly.
I just subscribed and I just want to say how much I appreciate the attention to safely doing the individual exercises. Also, the way you explain the muscles function and where it originates and attaches is such a help. I was getting frustrated with the inundation of "Bro-Science" channels. I'm really glad I found yours. Thanks for all you do.
The surgery I had for this at 16, they went in and broke my sternum and ribs. Then they reset the bones and put a titanium flat bar behind the sternum to support it. Took a few months to recover. I think the bar was supposed to come out at some point but its been almost 20 years now. This was such a source of insecurity for me before the surgery and i feel for ppl who are dealing with it. I CANT BELIEVE he did a video on this, its so awesome.
Hey, I just wanted to give you my experience with excavatum. I've been doing 4 sets of 50 decline pushups for 10 months now. I do 2 sets of 50 in the morning and 2 sets of 50 in the evening no regular pushups, no incline pushups, just decline pushups and then I do chair dips, 2 sets of 15. I do this every other day. On off days I do 100 crunches and 50 side crunches on each side, then immediately follow that with a @ minute plank and 40 second side planks. I look ripped as hell, rib flare is down, back is stocky and the only reason I would use the gym is for legs and biceps. Happy with results though.
sorry 2:30 min planks which I could barely do 1 minute before and am doing 40 second side planks after doing the crunches. Drink lots of water and remember to breathe.
I actually made this workout thanks to this guy from getting ideas and my experience from weight lifting on what made the chest indent worse and what worked for my excavatum. It's a good pandemic workout for sure.
RUclips Planks, side planks, chair dips, decline push ups and then make a workout that works for you at your level. Start out slow and you'll never quit or give up. I've never been at a workout routine this long in my life, only because I paced myself.
@@davezues3553 congrats brother
@@davezues3553 what is the video called explaining what exercises make Pectus worse?
I am someone that has had the surgery to correct this issue. Unfortunately this is an issue that can not be fixed. I was 19 at the time of my surgery, by then it was already to late. My ribs had already grown deep into the chest. All they could do was straighten out my sternum, in other words, my chest will always be sunken in. I have been working out for the past 14 years and even though I have put on muscle. My chest has always been the weakest muscles I have, and cosmetically my stomach will always stick out further than my chest. Parents out there. If your kids have this, it must be fixed while they are young. That way their ribs have the chance to grow normally. Don't let them deal with what I still deal with.
I appreciate the focus on this condition. I have had corrective surgery for this condition-3 stainless steel bars under the rib cage for 4 years. The pic at 0:56 is not a mild case. These aren’t really subjective categories. CT scans are used to measure what is called the Haller Index. This measurement is what cardiothoracic surgeons primarily use to classify whether a specific case is mild, moderate, or severe. From looking at that picture, it is clear that he has what a specialist would classify as either a moderate or severe case, but likely severe. Exercise fatigue from this condition isn’t so much due to limited lung expansion, though it feels that way; it is because the chest wall is compressing the heart-and oftentimes displacing it to one side of the chest. Unfortunately, some physicians are still unaware that this condition is NOT merely cosmetic. Cardiothoracic surgeons who are experienced with surgical correction of this chest wall deformity can help anyone suffering from this condition. Many times people with pectus are highly self conscious about how their chest looks. Just know that there is hope. 😊
i have the opposite pc, 1 year of bodybuilding helped a lot
Do one on pigeon chest!!!
Cartoon Raptor Please do!
Cartoon Raptor please!
Cartoon Raptor yesssss
what is pigeon chest?
ohtebowah its like the opposite of this, its called Pectus Carinatum
i have so much respect for you jeff. you don’t even have this condition but you still put so much heart into making this video. thank you for motivating me along with all of your other subscribers
Barely found this in 2019
Thank God for RUclips...
Lived in fear of dying from a punch 👊 to the chest all my life , avoiding conflict and full contact sports.
If it's a mild case like mine, you're good. I grew up fighting in school and never died. But then again I did kickboxing lmao just avoid conflicts regardless of PE.
joeyfixesiphones I get punched in the chest and I can’t fucking breathe
The pain is real
I really appreciate your sound knowledge, science-based explanations, and easy to understand demonstrations.Keep up the great work, Jeff!
Thanks for being so informed. I had a Nuss procedure about 4 years ago and videos like this help teach people how to adapt with or without surgery.
Can you do a video on how to fix rib flare?
Rebzyy this is rib flare just diffrent name
The Gaming Hero No rib flare is different I have it as well, us with rib flare have dominant ribs that show with no indentment
I just had surgery too! Working out is still a great solution! It prevents the pectus from sinking even more! Thank you for that video Jeff!
I'm about to get mine which makes me very terrified how bad did it hurt and how long did it take you to recover?
I was prepared to be irritated by the title. I had my chest surgically repaired back in 1996. You really articulated it very well.
Bob the builder can we fix it?
Bob the builder: yes we can!
Rizzy Khalifa explain son.
Syed ARAF Hossain tikka masala my ass
Appreciate you taking the time to help ppl like myself learn how to correct this condition that has been a real reason to lack self esteem..until seeing this I had no idea I could incorporate these exercises into my routine and that there's ways to at least improve it..keep doing what your doing
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.
I had mine done a month ago
@@ayushchaudhary7695 Congrats, hope it will all work out well!
I am gonna have mine done upcoming month. -HI 4.1
@@augustas-v so?
I have it too. Also the lower ribs are pushing out... making it hard to develop nice abs. It's like I stopped a cannonball with my chest, like Homer.^^
Hahaha nice one :") I wish you succeses mate!
I have exactly what you have my lower rips sticking out but the sunken chest isn’t too bad
well i stopped a car that rearranged my chest :D
Yeah i know that feeling like it looks more like 4-pack not 6-pack :D
Man I feel the pain.
Thanks for this video Jeff I have a minor case of this and it has bothered me my entire life. I am going to take what you taught me in this video and have this workout change my life. Thanks again and keep up the kick ass videos
MrBioFrost did it work out?
MrBioFrost I hav this problem
I had the nuss procedure done earlier this year and from my experience I would never ever recommend any one to put their body through the pain. My surgery failed and after 3 surgeries I eventually had the bar taken out, train hard and you'll feel better about your chest.
Oh, my daily portion of finding something else that's wrong with my body. Great.
same
there's enough people having P.E including me that we can make a society out of it
In short: I suffered from a heavy form many years. Not only emotionally (never went to the beach without a shirt because I felt so ashamed) but physically. Couldn't run 1000 meters without fainting. Eventually got it corrected with a surgery (the "NUSS" method) and guess what - after I recovered I ran 8000 meters straight away with still some fuel in the tank. Don't get me wrong - the surgery and especially recovery was pure pain - but it was worth every bit. Thank you for adressing this, Jeff!
This shit Sound like some harry potter spell
Voldermort: im going to kill you harry, pectus excavatum!!
Harry: arghh shit nigggaaa
LMFAO!! 💀💀💀
Makeveli The Don LOOOOOOLLL WTF DUDE AAHHAAHHAHAHA
Second fav RUclips comment ever lol.
There is a swimmer from the Netherlands who has this. Didn't stop him from winning a load of gold medals at the Olympics.
I was the only person whom I knew had this condition, but after reading some of the commentaries I am beginning to feel glad that out there are more people with pectus excavatum. I do not suffer of a severe case but I know that to some people, like in me, these aesthetic surgeries are not affordable and have to live being self conscious of their chest. I support anyone that has a severe case and wish for you the best!
I have this, but it became a lesser issue as I got more buff, so people hardly noticed it and instead focus on my muscles lol
Inspirations ^
James Magick what about rib flare did your muscles cover your ribs?
Best for rib flares are pull overs with flexed abs (as Jeff showed in the video). When it comes to covering it, you wan to work on your upper abs.
I have uneven rib flares so on the more mild one the upper abs covered it on the other more extreme part not so much.
I heard that working your chest without working your back makes it worse
Zach Thomas
Well Jeff said that in the video :D You will shorten/tighten your pecks which will roll your shoulders forward make it seems even more collapsed that it actually is. And it will make harder to expand your chest so it can even worsen breathing problems if you have any.
I had this, went to the gym and as i got bigger I found that it highlighted the “hole” more. Got the nuss surgery and couldn’t be happier with the results
My son just got this done yesterday. It’s amazing. He can breathe now. It was beyond repair. We had to get the surgery.
Jeff, if you do a video on pectus carinatum you'll be my hero (you already are but you get my point).
Only just come across this video now, loved watching your videos over the years and so grateful for this video. Has really given me a new perspective on the gym and what I need to do to help fix my chest
Anybody else self conscious about their sunken chest… I’m with you we will get through this🙏💪
Any girls here? :( I have pectus too, even tho it’s less common for girls
Always thought I was just lazy and that’s why I’m always last one in sport
Even tho I did 7 years of ballet and 5 of sport
Im 16 now, it looks horrible, since I’m female, you can not really notice it since my chest covers it
Im really insecure about it tho
Because since I was in elementary school
The girls in locker room kept asking me about it
Didn’t really know what to say and I told them what my mom told me „from not sitting straight“
My back really hurts and I don’t sit straight ever
It’s probably because of that
Im very Short on breath
And my chest (where the hole is)
Hurts very often
Since I’ve read more about it
I want to change something
And i really want to get that operation
But for now
Im hitting gym with my friends now
I always got a bad grade in sports
I always have everything I had
But I’m not THAT lazy, I know that now
Guys I feel so sorry for you all, and I can relate to so much story’s
Guys must have it worse, when just stairs is too much for me :( it must be way bad
Also my mom always said it will grow away
Which it didn’t, it got even worse in puberty..
They also say that people with it life 10 years less
Im with you all
You can do it and change something
Im cheering for you all
Yeah it’s hard it makes me so insecure about my body
Was that a poem, you may want to do some surgery or something if it hurts bad.
Late reply but that sounds really severe. I’m a girl with it too and it suck but my symptoms still don’t sound nearly as bad as yours. Generally when it’s that severe it’s a good idea to talk to a physician and get their opinion. I don’t know if you have already done something, but I wanted to say good luck anyway!
im a boy with this people say its weird but dont listen its ok ur perfect
I was just walking home and a friend put there hand on my chest (dont ask why) and realized that my chest was sunken bad I never played a attention to it but now I want it changed so I'm doing something about it and I work out a lot at I'm realizing that some of the one I'm doing are just making it worse so give or take probably 2 years of this and it'll be less noticeable hopefully
I have a minor one, and I feel awkward every time I took my shirt off on the beach but then Ive been training at the gym for two years so far, by focusing on chest two days a week and my chest is getting a lot better. But thx for a useful VDO, I will do this exercises more often at the gym 💪🏻
How are the results looking? I’m just wondering my if exceeding excessively is worth it or not
I been watching his videos for the longest didn’t know he had a video on this condition I have. Thanks for all your great content🙏🏻
I found rowing helped massively reducing how obvious it was