The Pectus Carinatum
+ Rib Flare Program
For the chest that pushes out in the middle and flares at the bottom. The evidence-based system to flatten the profile and stack the ribcage.
"Carinatum responds to pressure. The flare responds to position. This trains both."
Joined by 1,000+ people fixing their chest without surgery, since 2015
They share one rib cage.
Train them together.
They share a rib cage and a breathing pattern. Treating one alone stalls both.
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It pushes out in the middle,
and flares at the bottom.
Most advice treats these as one thing, or the wrong thing. So people grind through generic chest workouts that can make the bump pop more, and never touch the flare or the posture underneath it.
The brace reshapes.
Training frames.
Bracing does the reshaping. Training does the framing: a back-led frame, flared ribs pulled down with breathing and anti-extension core, and a stacked posture. Two levers, one plan, fully cited.
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.
Understand it,
then train it.
Read the understanding and science once, set your priorities with the pyramid, then live in the 16-week program.
Start the systemPC + rib flare anatomy, and an honest account of what training can and cannot do, so the plan makes sense.
Wolff's law and why bracing works, how muscle builds balance, why ribcage position comes first, and posture.
What to prioritise, in order: brace compliance, ribcage position and breathing, core, back, then balanced chest work.
Self-assessment, the Foundation, and the 3-phase program with gym and no-equipment tracks, plus breathing and posture.
The whole system,
understand to train.
The full contents,
nothing held back.
- Start
- Part 1Understand01–03
- 01PC + rib flare, why they travel together
- 02Anatomy: the sternum & the lower ribs
- 03What training can and cannot do
- Part 2The science04–07
- 04Wolff's law & why bracing works
- 05How muscle grows & builds balance
- 06Why ribcage position comes first
- 07Posture & the stretched position
- Part 3The framework08
- 08The PC + Flare Priority Pyramid
- Part 4Do it09–12
- 09Self-assessment
- 10The Foundation + brace-aware plan
- 11The 16-week program
- 12Breathing & posture
- Part 5Reference13–16
- 13Exercise library
- 14FAQ
- 15References
- 16Photo shot list
- Finish
15 sections, a 3-phase / 16-week program with gym and no-equipment tracks, the Priority Pyramid, and a full self-assessment.
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
Train the whole picture,
or guess and plateau.
You can keep grinding generic chest workouts that miss the flare and the posture, or follow one cited plan built for exactly this combination.
Two conditions at once
narrows who this fits.
This program never replaces a medical assessment. Carinatum is occasionally linked to connective-tissue or cardiac conditions, so get assessed before starting and before bracing.
No surprises between
you and starting.
No waiting on a reply, no onboarding call, nothing to install.
Train both levers,
the right way.
The complete PC + rib flare system, yours for life, for less than a single session with a specialist. One payment, instant access, every claim cited.
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.
Can exercise flatten my carinatum?+
No - muscle can't push the sternum back in. The proven lever for the protrusion is compression bracing on a flexible chest. Training balances the frame, fixes the flare, and improves posture so the protrusion is less prominent, and it makes bracing more effective.
Do I have carinatum + rib flare, or just one?+
The self-assessment section walks you through it. If the middle of your chest pushes out AND your bottom ribs flare, this combined program is the right one. If it's only the protrusion, use the Pectus Carinatum Program; if it's only the flare, use the Rib Flare Program.
How important is brace compliance?+
It's the single biggest predictor of correction - hours worn matters more than anything else. Even lower-intensity plans work when worn consistently, which is why the training is built to be brace-aware, not to compete with it.
Will big pecs help or hurt?+
Excess chest mass on a protruding sternum can make it pop more. This program leads with back and posture and trains the chest for tone - a balanced, athletic frame is the goal, not a bigger bulge.
I'm an adult - is bracing still worth it?+
Flexibility and age predict bracing success, so younger, flexible chests respond best. Adults should get a provider assessment; the posture, flare and breathing work in this program help at any age, with or without a brace.
Do I need a gym?+
No. The No-Equipment track uses bodyweight and a band, which is plenty for the back-led, posture-first approach. The gym track is there if you have access to weights.
Should I see a doctor first?+
Yes. Carinatum is occasionally linked to connective-tissue or cardiac conditions, so get assessed before starting and before bracing. The program is education and never overrides your provider.
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 is not for me?+
One email inside 30 days and I refund it. Combined presentations are messy, and if I've misjudged yours I'd rather find out than keep your money.
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 →The bump and the flare.
Trained together.
The full PC and rib flare system: flatten the profile with a balanced, back-led frame, bring the flare down, and make bracing work harder for you. One payment, lifetime access.
Start the system
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
What pairs with this program
