Exercise selection
Pressing, rowing, deadlifting, and upper-back work need to be chosen around posture, shoulder position, rib comfort, and confidence under load.
Training / Pectus Excavatum
Conquer Pectus
This is the section for people with pectus who want a clearly laid out plan built specifically for them.
Personal experience I had the Nuss procedure at 18, lived with two titanium bars for more than 7 years, had them removed in 2019, and have spent years coaching people with the same condition I had.
My Pectus Journey
From Hiding It To Coaching It
I was born with pectus excavatum, went through the testing process, received a severe Haller index score, and had the Nuss procedure performed at Cincinnati Children's Hospital. The surgery changed my chest, but returning to training taught me how little practical guidance existed for people trying to rebuild strength afterward.
That experience became the reason I kept a pectus-specific coaching lane inside HypertroFit: not as a replacement for medical care, but as training and nutrition support for the parts people still have to navigate after the diagnosis, the surgery decision, or the recovery timeline.
What Changes
Pectus Training Has Different Constraints
Most good training principles still apply. The difference is knowing where pectus changes the decision: what to prioritize, what to scale, and what not to force.
Training balance
Pectus-focused programming usually needs more pulling than pushing so the chest, shoulders, back, and posture develop together.
Nutrition support
Building muscle around pectus still comes down to calories, protein, consistency, and a plan that can be followed long enough to matter.
Surgery timeline
Pre-op, early post-op, bar-in, and bar-removal phases all change what training should look like and how quickly it should progress.
Coaching Paths
Choose The Right Starting Point
The best path depends on whether you are building without surgery, preparing for surgery, recovering from surgery, or returning to heavy training after restrictions.
Non-surgery focus
Foundation Route
For people trying to build muscle, improve posture, and look better with pectus without planning around the Nuss procedure right now.
- Back-first training balance
- Chest and shoulder exercise strategy
- Nutrition for muscle growth
- Home or gym equipment adaptations
Surgery-aware focus
Nuss Prep And Recovery
For people preparing for surgery, recovering after surgery, or returning to training after a long restriction period.
- Pre-op strength and mobility
- Post-op activity progression
- Nutrition during recovery
- Return-to-lifting guardrails
Free Download
The Pectus Handbook
The handbook introduces the big questions: how severity is assessed, what the Haller index means, how surgery and non-surgical options fit into the conversation, and how to adapt your training and nutrition programming to better suit your needs.
Facts about pectus excavatumTreatment and surgery overviewExercises for pectus excavatumNutrition for muscle growthMy pectus journey
Pectus Articles
Training Guides
Practical pectus training guides.
3 Back Exercises For Pectus Excavatum
Three important exercises/movement patterns to incorporate into your training when working to overcome Pectus Excavatum. 1. Deadlift Variant RDLs are the easiest to learn Progress to conventional deadlifts or rack pulls
Open Your Chest (Daily Pectus Routine)
My morning routine for improving chest/shoulder mobility and thoracic extension. 1. Foam Rolling 2. Lat Stretch (2 mins each arm) 3. Doorway Chest Stretch (2 mins) 4. Floor Angels 3x10 5. Thread the Needle 3x5-10 Bonus:
Bench Press Fix For Pectus Excavatum
Struggling to feel your chest during bench press? Getting more shoulder pain than muscle growth? If you have pectus excavatum or long arms, this video is for you. I discuss why the traditional barbell bench press might n
Top 5 Chest Exercises For Pectus Excavatum
1. Bench Press (as a measurement of strength - minimum 1x bodyweight max as a starting goal) 2. Push-ups (AMRAP to failure at end of the workout) 3. Dumbbell Bench Press (For volume and better contraction than a barbell)
Working out after the Nuss Procedure
Putting metal bars in your chest is no small feat and the first thing you may be wondering (I know I was) is how long will it be for me to get back to normal? I have a new YouTube video going in-depth on this topic, disc
How To Bench 225 With Pectus Excavatum
Now why am I singling out a 225lb bench? For one, it’s a major milestone for new trainees, hitting 2 plates on bench for the first time is a huge deal, it’s an achievement that starts to move you beyond the beginner stag
Pectus Excavatum Exercise Mistakes - 5 Things To Avoid
The most common pectus training mistakes are over-prioritizing chest, skipping structured programming, relying too much on barbell bench press, neglecting mobility, and not eating enough to grow.
Master The Bench Press
Bench press technique starts with a full-body setup: eyes under the bar, shoulders pinned back, feet anchored, elbows controlled, and the range of motion matched to your goal.
3 Exercises For Pectus Excavatum
As someone who was born with pectus excavatum and went on to have the Nuss procedure performed to correct it, I've experimented with just about every combination of exercises you could think of to improve the look of PE.
Top 3 Posture Fixes For Pectus Excavatum
Improving your posture is one of the best things you can for your general health, especially if you have pectus excavatum. Rounding of the shoulders, weakness through the hips and core, and excessive tightness and pain t
Build Your Chest With This Drill
Use this simple pec-tension drill to find whether flat, decline, or incline pressing gives you the best chest activation before choosing most of your chest work.