Pectus Excavatum Home Workout

In this video, I'm going to share with you guys, five exercises that you can do at home to start correcting the way your chest looks. When you have pectus excavatum with no weights, no machines, no dumbbells, no anything, all you need is the ground, a chair or a bench. That's perfectly fine. Everyone is different, so make sure you adjust this according to your needs. Now the focus on push ups is making sure that you have your scapula retracted, your shoulders are back and down, your chest is up and you make sure that you're lowering down for three seconds and and you're exploding one second up. Imagine that you're squeezing your chest to push your body up. If you focus on squeezing your chest, that's what they call the mind muscle connection. So when you do these pushups, remember, three seconds down, one second explosive up. The second exercise is going to be an inclined pushup with your hands on the bench or chair. Three sets for 10 reps. This exercise really targets your lower chest muscles and gets you that round scoop at the very bottom of your chest. This allows you to feel fill out the lower part of your pectus excavatum and start building that awesome looking chest. This exercise also allows you to get some good back activation which is super important for developing an awesome looking physique. So make sure when you do this, three seconds down, one second up. Squeeze up with your chest and enjoy this one. Guys. This is really going to have you burning. I promise you. The third exercise is going to be a decline. Push up with your feet on the bench or chair. You want to go ahead and perform three sets for 10 reps. 1. Once again, adjust accordingly to your needs. Really focus on the slow, controlled movement. Especially when you're doing these workouts at home and you don't have any weights, it's just your body weight. It's super important that you focus on slowly going down for three seconds, exploding up by squeezing your chest for one second. That way you get the full range of motion and the contraction to make sure that you're targeting all the muscle fibers on your chest. It's going to help you get that upper chest to fill out the upper portion of your pectus excavatum. And also it targets the front of your shoulders. And come on guys, you can't have a good looking chest without big shoulders. The higher you put your hands, the easier it is. So if you are a beginner, make sure to put your hands slightly higher. That way it is easier for you. Try this one out. You're going to enjoy it. The fourth exercise is going to be tricep dips. We just did three exercises for chest. Can't build an awesome looking chest without some awesome looking arms as well. Most people seem to be under the impression that in order to build awesome big looking arms, you need to do a bunch of curls. And that's not the case. The biggest muscle in your arm is your triceps. 3 sets for 10 reps. Face away from the bench or chair, put your arms on top of it, put your feet out and you want to go ahead and lower for three seconds and squeeze up with your triceps. Slow, controlled, three seconds down, one second up. Really focus on the mind muscle connection and this will start your journey to awesome looking arms as well. The fifth and final exercise is going to be face down scapula retraction. You want to do three sets for 10 reps. Once again, this exercise is great for fixing rounded shoulders and correcting your posture. Because naturally, guys and girls that have pectus excavatum like we do, we know that our posture isn't the greatest, especially with pectus. So this helps you target those lower traps, the scapula and your rear delts, which are super important for overall shoulder health when lifting weights and working out. So what you want to do here is lie down on the ground, face down, turn your arms out to the side, turn your thumbs up to the ceiling and and make sure you are raising your arms up to the ceiling, getting them as high as possible and focusing on the squeeze you get when you lift your arms up, squeezing your back together. And this, you will really feel it. I'm telling you this is super important. Do this last because this is awesome for fixing your posture. Opening up your chest and when you walk, your pectus will be less noticeable because you're not hunched over and your indent isn't as noticeable. There you have it, guys. Those are the five exercises that you can do at home with no weights, no machines, no dumbbells, no gym membership. All you need is the ground, a chair or a bench, and your body and the willingness to put in work. So I hope you enjoyed. But once again, these are only five examples of the many exercises that you can do. It's just one part of the process. You can do as many workouts as you want unless you have the right nutrition, the right diet, according to your goals, whether or not you want to gain weight and build muscle, or lose weight, still build muscle, but also lose body fat, it all depends on you and your goals. Join the journey down below by downloading my two free ebooks that I have for you guys. My Pectus Excavatum workout routine, as well as the number one mistake that I made when I was bulking and became skinny fat, which you don't want to make. So make sure to click the links down below, download those two free ebooks and make sure to press subscribe because I'm releasing more and more content to help every single one of you out by sharing my journey and documenting what I learned along the way. If you enjoyed this video, give this video a thumbs up. If you leave a comment down below what you want to see next. And until next time, guys, keep smiling, keep learning, keep growing, and I will see you in the next episode. Take care.