3 Pectus Excavatum Exercises For Your Chest

I ain't no zookeeper don't work with snakes don't run for me, baby don't run for me, baby what is up guys? My name is Brian Molgaba. Thank you for clicking on this video and welcome to my channel. I've been getting a lot of messages lately asking if I can show you guys some exercises that can help bring out your chest, put muscle on and make your pectus excavatum less noticeable. If you guys read the title, it says how to fix your pector sexcavatum. I'll say it right now, there is no way to fix it besides getting surgery. Which if you know me and you followed my channel for a while now, you know that I have opted out of getting surgery and instead chose to hit the gym to build some muscle and gain some confidence along the way. So if you are someone like me who doesn't want to get surgery and you're looking for some exercises to help you out, this video is perfect. I'm going to show you guys three quick exercises you can do in in the gym with limited equipment and only using free weights, AKA dumbbells. So I live in an apartment complex and I have pretty good equipment. However, I still have to get creative in the way I hit my chest and train to get optimal muscle development and progress. So if you are someone who can't afford a gym membership, doesn't have time to go to the gym or you just have some free weights lying around, this video is perfect for you. Like I said before, I'm going to show you guys three quick exercises that to hit your chest, to get a good workout in and to start seeing progress over time. I will say right now though that I am not a personal trainer. I'm not certified in any way. I'm just someone who has pectus excavatum and is interested in lifting, fitness, health, wellness and nutrition. And I'm going to show you guys what works for me personally and what I've been seeing progress on myself. So let's get right into it. I'm going to make it as quick and concise as possible. I hope you guys enjoy. So for the first movement you guys are going to see me doing is the standard dumbbell bench press. Now of course you want to warm up. You'll see me doing here £10 at a very lightweight, just to get the feel for the movement, get my form down, make sure to get some blood flowing and my heart rate up. And then in the second clip you'll see me doing £25 for my second warm up set. So I usually do anywhere from two to three warm up sets. It's all personal preference, but whatever works for you. £25 is half of my working weight. So for the next clip, you'll see me get right into my working weight, which is 50 pounds. I do the dumbbell bench press as the first movement of the day for my chest workout because it is my compound movement. I focus on this movement first because I plan on getting stronger every single week in this movement. So for instance, £50 is my working weight right now. Next week I'm going to increase the weight to five pounds, go to about four sets of eight reps for 55 pounds next week. Right now I'm only doing four sets, eight reps at about 50 pounds. You guys are only going to see me doing one set of the working weight though. I don't want to keep playing the dumbbell bench press over and over again, get you guys bored. But bottom line here is retract the scapula. Shoulders up, back down. Really make sure to focus on driving the weight up with your chest and not just your shoulders. So, standard dumbbell bench press. You guys already know about it. I'm not going to harp on it anymore. Now let's talk about the second movement you guys are about to see. This is an underhand dumbbell bench press. I learned this from Scott Herman. If you don't know who Scott Herman is, search him on YouTube. You'll find out soon enough. Basically, the underhand grip is a great way to target more of your upper chest and is a great substitution for the standard incline dumbbell bench press. This takes the stress off of your shoulders and your rotator cuff puts more emphasis on your upper chest and your triceps. Try this out with a lighter weight to start. Really focus on squeezing the dumbbells up with your chest and and I guarantee you guys will see a difference in the contraction. And try it out. You never know until you try. It's all about trying it out. So the third and final movement is the decline bench press. Now this is a great example because my apartment gym does not have a dip machine or benches that allow you to adjust to the decline position. So I'm using my body to adjust to it. I'm getting creative. I put my feet on the flat bench, my hips are raised up to the ceiling as high as they can go. And making sure I am pushing the dumbbells up with my lower chest. And this targets your lower chest and brings out that kind of curve which I'm still working on. So I'm not going to show you guys that. And if you don't have a bench that allows you to go in a decline position, put your hips up in the air. Get it. Get creative with it. It's all about getting creative, guys. So these are just three variations of the many chest press movements that are out there. I'm in no way saying that these are the only ones you should be doing. These are just ones that currently work for me and my split and my routine. So why not try them out? If they work for you, cool, cool. If they don't, cool, toss them out, man. I'm just showing you guys what I'm doing right now to help build my chest, bring my chest out and make my hole less noticeable. So hope you guys enjoyed this quick video. Wanted to make sure to get this video out to you guys before the weekend started. If you haven't already. If you have not watched my last video I uploaded earlier this week called workout motivation 500 subscribers special, I'm gonna put it right here. You need to watch it. Need to watch it. It's my best video yet. I promise you will not be disappointed. I am happy with it. I've watched it over like 10 times myself. Probably more than that because I think it's my best video. So click right here. Watch it yourselves. I'll let you guys decide. Anyways, I hope you guys enjoyed this video. Leave a comment down below on what you guys want to see next. Please give the video a thumbs up if you liked the video. It really helps me out a lot. Hope you guys enjoyed. I will see you guys next time. If you are worried about someone's opinion, you're not gonna get anywhere. You gotta start trying things. You gotta start working. You gotta start doing every single day towards success.