Out-build
the bump.
Exercise won't push a carinatum in, but how much it stands out is very changeable. 16 weeks of building the frame around the bump so it stops reading first.
Joined by 1,000+ people fixing their chest without surgery, since 2015
Exercise can't push a bump in.
It can change how it reads.
You train the frame around the protrusion, not the protrusion itself.
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You've been chasing
the wrong goal.
Most carinatum advice online is wrong, so effort gets wasted on things that can't work, or worse, on things that make the bump stand out more. Here's where it breaks down.
You out-build it.
You out-posture it.
Grow the lats, shoulders and back so the bump is one feature among many. Train the anterior core and breathe ribs-down so the chest sits flat. The win is as visible as if you had pushed the bump in.
Backed by the research,
not just my opinion.
Transformations
& Real Stories
Read them by rating, or by what people actually got out of it - the transformations, the honest reviews, and the messages that land in my inbox every week.
"first call he told me straight up itd take a year and id hate months 2 through 5. he was right about both lol. 12 months on and my PC is flat. took my shirt off at the beach in january without doing the whole towel thing"
"the brace is made really good, i wear it under the t-shirt at school and nobody has noticed in 4 months. my mother was crying when we compare the photos. sorry for my english"
"My son is 15 and had started keeping a shirt on in the pool, which is how I worked out something was wrong in the first place, because he certainly wasn't going to tell me. He would never have stuck with the brace on his own. It was the fortnightly check-ins that did it - he didn't want to turn up with nothing to report. Six months now and the bump has visibly come down. He swims without the shirt."
"I came across your blog about a year ago and I just want to say how much you've changed my life for the better. I thought it was going to be another average article, but the tips you gave were things I hadn't heard of before. Now I've improved so much and im more confident then ever."
"read the blog for months before i actually did anything with it. no coach, no brace, just the stuff in the articles done properly. i feel a lot better now and the photos say the rest"
"Two months in and I've put on 3 kg of muscle. My chest doesn't cave the way it used to when I'm standing relaxed, and that alone was worth it."
"Had the flare since i was about 14 and just assumed that was my ribcage, permanently. Brace plus the breathing drills and my mrs asked when i'd lost weight. I hadn't lost anything, it's just the ribs sitting where they should now."
"didnt know you could be breathing wrong for 21 years. thats the whole thing right there. flare started going down on its own once i stopped breathing into my shoulders, which is not what i paid for but ill take it"
"the bell leaves a red ring on your chest the second you take it off, and nobody warns you about that. it fades within the hour and the skin has never been an issue since. 100% satisfied - the sternum sits higher than it has my whole life"
"He knows more about this than the two consultants I paid to see, which says more about them than it does about him. Showed my GP the 9 month photos and he asked me for the website. Half a star off because the time zones make the calls a nightmare from Ireland."
"ive bought like four programs for this over the years and quit every one of them by week two. finished this one. i think its cus you cant move on until you can actually hold the position, so theres never that thing where you're guessing if youre ready or not"
"watched the youtube for six years before i spent a single cent. bought the program, did it properly for 7 months, and the only thing i actually regret is the six years"
"I went in wanting to debunk it, honestly. Started opening the citations one at a time and they were real papers that said what he said they said. That is a depressingly low bar and nowhere else online clears it."
Shared with each client's permission.
Did I help you with your pectus?
Share your before & after
Before
After
“I'm 52. I have both a bump and a dip, which I'm told is unusual, and I've had the pair of them since I was a boy. Nine kilos off in five months and for the first time my chest looks like one chest. I did not expect to be sorting this out at my age, but there we are.”
Before
After
“3 months and 5kg later the bump is sitting lower than its ever been. i was 100% convinced surgery was the only option, like id already looked up how much it costs and everything”
Before
After
“9 kilos in 6 months. the trick nobody tells you is you build the muscle around the bump, then the bump is not the first thing people see. before this i am buying only loose shirts, maybe 8 years like this”
Before
After
“before, the carinatum is the first thing i see in every photo of me. now i show someone and they must ask me where it is. i did not have any surgery, only the training”
PE pectus excavatum · PC pectus carinatum · RF rib flare
Drag each slider to compare.Tap any case to open and compare. Published only with the client's written consent.
Three phases,
then it loops.
You run the same four workouts, A, B, C and D, for all 16 weeks; the progression map changes the load and reps. The daily 10-minute Core Plan runs on top, every single day.
Start training rightLearn the movements, groove pull-led full-body training, and start the daily flexibility and ribs-down breathing habit. Light, clean and consistent.
Add a set to your key lifts and push the loading. The lats and shoulders start to fill in and the V-taper begins.
Heavier top sets and peak intensity on the frame lifts, with chest kept balanced and moderate throughout.
An easy deload week, then back to Phase B at your new, heavier baseline. Carinatum is a multi-year build - the plan is designed to repeat.
Everything the program
gives you.
Everything inside the program
The full written program you get access to, part by part.
- Start
- Part 1Part 1 · Understand01–02
- 01What pectus carinatum is (types, flexible vs rigid)
- 02Anatomy and the Flatten & Frame strategy
- Part 2Part 2 · The Science03–06
- 03Flexibility and the chest wall
- 04How muscle actually grows
- 05Why full-body, 4× a week
- 06The Flatten & Frame strategy in detail
- Part 3Part 3 · The Framework07
- 07The Carinatum Priority Pyramid
- Part 4Part 4 · Do It08–11
- 08Self-assessment (flexibility, protrusion, posture)
- 09The daily Core Plan (mobility + breathing)
- 10The 16-week program (gym + home)
- 11Posture and breathing routine
- Part 5Bonus · Go Further12–15
- 12What to expect, month by month
- 13Common mistakes and troubleshooting
- 14Where bracing fits (+ 15% off a custom brace)
- 15Meditation and anxiety
- Part 6Reference16–18
- 16Exercise library with carinatum cues
- 17FAQ
- 1821 cited references
- Finish
Read it on your phone, tablet or laptop. Lifetime access, free updates.
I had it. I fixed it.
Now I help you do the same.
I'm not writing this as a doctor looking at a scan. I had the sunken chest, the flared ribs, the shirt that stayed on at the pool, and nobody could tell me what actually works.
Years of consistent, non-surgical training made mine unnoticeable. Everything on this page exists because I needed it to exist ten years ago.
I tested all of it on my own body first, then refined it every time someone hit a wall I had not planned for.
Featured in Healthline · Level 5 DUKE Institute Certified Personal Trainer (ISSA) · Specialised in pectus excavatum, carinatum and rib flare.
Medical reviewer
Prof. Dr. Mustafa Yüksel, MD is the medical reviewer for the mrpectus correction plans. He checks the clinical claims they make.
Thoracic surgeon, founder of the Chest Wall International Group
What each path
actually costs.
Not in dollars. In time. Side by side, honestly.
Who this training suits,
and who it wastes.
No surprises between
you and starting.
No waiting on a reply, no onboarding call, nothing to install.
16 weeks of training,
one small payment.
One payment, lifetime access, free updates forever. The full Flatten & Frame program, gym and home tracks, for less than a single personal-training session.
Try the whole thing for 30 days. Use it, and if it isn't what was described, message me for a full refund, no questions asked. The risk stays with me, not you.
Common questions.
Will building my chest make the bump worse?+
A balanced amount of chest work is fine and won't meaningfully inflate the protrusion. The mistake is making chest your main focus and puffing the carriage. Keep pulling and width volume higher than pushing, cue ribs-down, and you'll look more proportional, not less.
Should I avoid chest exercises completely?+
No. Avoiding chest entirely creates imbalance and doesn't help. Keep it moderate and prioritise lats, shoulders, back and core. Think "balanced chest, big back."
Can exercise flatten the bump on its own, without a brace?+
Honestly, no. Only a brace (on a flexible, young chest) or surgery reshapes the cartilage. What training reliably changes is your frame, posture, flexibility and proportion, which is usually what people actually care about. The program is plain about this division of labour, and shows you where bracing fits if structural change is your goal.
Do I need a gym, or can I do this at home?+
Both work. The program ships with a full gym track and a full home track using bands and bodyweight, same four workouts, same strategy. Pick your track and go.
How many days a week, and how long are the sessions?+
Four short full-body workouts a week (every other day works perfectly), around 35–40 minutes each, plus the daily 10-minute Core Plan. On training days you do the Core Plan as your warm-up.
Can a total beginner follow it?+
Yes. Phase A assumes no training history and builds movement quality first. Beginners get fast "newbie gains" in exactly the muscles, lats and shoulders, that reframe a carinatum chest. If you already train, the early weeks move fast.
I'm an adult, is it too late?+
For structural (brace) change, younger and more flexible responds best, so adults see less there. But the training, posture and proportion wins are available at any age, and they're significant. Build the frame and carry yourself flat and it works whatever your age.
How is this different from the carinatum course?+
The course is the complete correction system, including the full bracing plan. This program is the dedicated training half, the 16-week Flatten & Frame plan. They pair well; if structural correction is the goal, add the course and a brace.
Do I need a brace?+
Not to use this program. Bracing does a different job, it's the one tool that remodels the actual cartilage on a flexible chest, and the flexibility you build here makes it work better. The program's Where Bracing Fits section covers it honestly, and buyers get 15% off a custom 3D-printed brace if they add one.
How do I get access after checkout?+
Straight away. The moment your payment clears, an email goes out with your link and the password that opens it - usually inside a minute. You type the password once on a device and the page just opens from then on. There is no app, no download and no file to lose: it lives at a fixed web address, so you can bookmark it, read it on your phone between sets, or print the whole thing if you would rather have paper. Anything I add or rewrite later appears on that same page and I email you to say so - free, for as long as the page exists. If nothing has arrived in ten minutes, check spam, then message me and I will send it over myself.
What if it's not for me?+
Email me within 30 days and I'll send the money back. No form, no reason required. If the plan doesn't fit your brace schedule, that's useful for me to know anyway.
Three honest ways forward.
Take the free 1-minute assessment and get a straight answer for your condition and severity.
Take the assessment →The chat bubble in the corner reaches me directly, ask anything about your case before you decide.
Try the whole thing. If it isn't right for your chest, every dollar comes back.
Start risk-free →Stop chasing it.
Out-build it.
16 weeks of pull-led training, a flatter ribs-down carriage, daily flexibility work, and the honest strategy that changes how your chest reads. Gym or home. For less than one PT session.
Start training right
P.S. If you've read this far, part of you has already decided. The only thing you can lose by trying is the version of next year where nothing changed. - Mihail
