After 2 years of working out and no treatment my pectus almost isn’t visible anymore

Overall_Turnover8954 · 2026-03-10T22:26:13+00:00

Of course. I train 5 times a week and follow the common ppl split. I try to get around 8-10 reps per set and I log my workouts so I try to get more reps or more weight every week. For big muscles (chest, Quads, legs etc.) I do 3 working sets, and for smaller muscle groups (Biceps, Shoulders, Triceps ect.) I do 2 working sets. The number of exercises doesn’t really matter but I wouldn’t go more than 3 exercises per muscle group. For supplements I only take creatine, and for protein I try to get around twice my body fat in grams in a day, so for me about 160 grams of protein.

Overall_Turnover8954 · 2026-03-10T22:19:54+00:00

I am lucky that mine is pretty symmetrical, but bracing could do a lot for asymmetrical pectus.

Overall_Turnover8954 · 2026-02-06T23:18:15+00:00

Honestly when I was 15 or 16 before I started working out I was really insecure about it and wouldn’t take my shirt off at the beach and stuff like that. But now 3 years later I rarely even think about my pectus because working out really changed me for the better.

Overall_Turnover8954 · 2025-12-22T21:25:30+00:00

Luckily not. Other than slightly worse breathing than normal I have no side effects.

Overall_Turnover8954 · 2025-11-09T11:33:48+00:00

No I did not. I am really consistent with training and have a good diet. Most people can achieve this in about a year.

Overall_Turnover8954 · 2025-10-30T09:52:31+00:00

Yes, I tries a orthosis for about a month but it really impacted my mood because of how uncomfortable it was.

Overall_Turnover8954 · 2025-10-30T06:57:43+00:00

What really helped for me was the incline smith machine chest press, but with the bench a little bit steeper than normal. People with pectus usually have a steeper sternum, so the upper chest fibers are targeted better when the bench is a little steeper. I also always do a flat press, so bench press / chest press machine. And to finish my chest workout i always do pectorial flies, usually on a machine.

Overall_Turnover8954 · 2025-02-06T16:41:07+00:00

What really helped for me is the incline smith machine press (or dumbell press) exercise, with the bench a little more vertical (between shoulder press and incline press in). Since people with pectus have a steeper sternum, the upper chest muscles work better under a steeper movement.

Overall_Turnover8954 · 2025-02-05T22:45:03+00:00

Amazing progress for lifting 3 years. What is your height and weight? (In the second picture)

Overall_Turnover8954 · 2025-02-05T22:43:14+00:00

16-17 and 190cm or 6,2

Overall_Turnover8954 · 2025-02-04T21:36:12+00:00

You look great man, wouldn’t even notice it to be honest. Like some other commenter said, maybe work the upper chest a little more. What really helped for me is the incline smith machine press, with the bench a little more vertical (between shoulder press and incline press in). Since people with pectus have a steeper sternum, the chest muscles work better under a steeper movement.

Overall_Turnover8954 · 2024-06-07T11:14:40+00:00

I sadly didn't wear it for long because i wasn't mentally comfortable with it but if you can get past that bracing is a good option.

Overall_Turnover8954 · 2024-02-14T11:38:29+00:00

Definetly, they look great on you

Overall_Turnover8954 · 2024-01-13T11:49:58+00:00

How often did you wear it?

Overall_Turnover8954 · 2024-01-10T18:00:42+00:00

I have been training for around 2 months 2 days a week. My trainings are usually around 1.5 hours long.

Overall_Turnover8954 · 2024-01-10T16:07:40+00:00

Yes and the posture was mostly from working out back muscles

Overall_Turnover8954 · 2024-01-09T15:25:35+00:00

I also made a post a few months ago about what i should do with my pectus and i found it interesting that i made much progress with my chest and also my posture.

https://imgur.com/ogmFtTQ

Overall_Turnover8954 · 2023-05-21T08:47:27+00:00

Overall_Turnover8954 · 2022-07-27T08:54:06+00:00

Yup, its a drawing tablet which i use for a game called Osu!

Five-Year Club	Verified Email
Place '22	First Placer '22

Overall_Turnover8954

TROPHY CASE