Most lifting locks in rib flare. This is 16 weeks built the other way: a daily breathing reset, then strength in a closing rib position.
Joined by 1,000+ people fixing their chest without surgery, since 2015
Reverse the order and you brace a rib cage that never learned to come down.
Strength training built for healthy ribcages reinforces the flared position. Here's why your gym work hasn't closed the ribs, and what does.
Not more effort.
The right sequence.
Re-pattern the breath first. That is the change that makes everything else work. Then switch on the deep core in a closing position and load strength with rib cues. In that order, every set closes the flare.
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.
across 12 rated statements
500+ reviews collected since 2015. Open a bar, a tag or a condition to read the published ones.
What the 4.9 is made of
17 published statements · 500+ collected since 2015
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.
DanielRib Flare27
Rib Flare BraceUK 🇬🇧
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
benjiRib Flare21
Rib Flare CourseUSA 🇺🇸
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
MateoRib Flare23
Rib Flare CourseUSA 🇺🇸
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.
SanderRib Flare34
Read the blogNetherlands 🇳🇱
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
DaniloPE
Read the blogCroatia 🇭🇷
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.
MiloPE25
1-on-1 CoachingGermany 🇩🇪
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
DimiPC19
1-on-1 CoachingAustralia 🇦🇺
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
PiotrPE25
Vacuum BellPoland 🇵🇱
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
NicoPC17
Pectus Carinatum BraceItaly 🇮🇹
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.
RuairíPE29
1-on-1 CoachingIreland 🇮🇪
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
TanePE26
PE Exercise ProgramNew Zealand 🇳🇿
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 ridge has visibly come down. He swims without the shirt.
Noah's mumPC
Pectus Carinatum BraceUSA 🇺🇸
1 cm off the depth in eight months. I had this filed under things about my body that got decided before I was born, and I'd stopped thinking about it somewhere in my twenties, so being wrong about it has been a strange few months honestly.
VincentPE + Rib Flare36
France 🇫🇷
i did abs for two years thinking that was the fix. it was never going to be abs. three months of the brace plus actually learning how to exhale properly and its 1.5cm narrower down there
AlexRib Flare22
USA 🇺🇸
every doctor said come back when youre done growing, which is a mad thing to say to a 17 year old whos already miserable about it. did four months of training instead. 4kg on and my t shirts actually sit on something now
JakePE17
USA 🇺🇸
bump is 0.5cm down in 5 months. bro i genuinely thought this was gonna be bench press for a year, its like 80% breathing drills and posture stuff. wasnt what i signed up for but i cant argue with the tape measure
EliasPC16
Norway 🇳🇴
i was the skinny kid who kept his top on at the beach every single year. 6 months, 5kg heavier. took it off in ibiza this summer and genuinely forgot to be weird about it until we were leaving
CallumPE17
UK 🇬🇧
"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"
"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"
"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."
"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."
"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 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"
"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"
"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."
"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"
"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 ridge has visibly come down. He swims without the shirt."
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.
Shared with each client's permission.
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Share your before & after
Before
After
“I'm 32. Everything I ever read said the window on this shuts at 18 and after that you either get cut open or you live with it. Nine months, 5 kg on, 1 cm off the depth. Nobody is more annoyed about the wasted decade than me.”
Before
After
“came in skinny with a deep dip and ribs that stuck out at the bottom. six months, 4kg up. funny thing is nobody says anything about the dip, its the flare going down that people actually noticed”
Before
After
“The brace did the flare, the training did the rest. Seven months, 6 kg on, 1 cm off the depth. The part I wasn't ready for is that I now own shirts that fit, after about fifteen years of buying everything one size too big.”
Before
After“5 months, 4kg on. still there if i go looking for it. nobody else has said a word”
Before
After
Before
After
“I'm 52. I have both a ridge 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 ridge 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 ridge, then the ridge 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”
Before
After
“Four months in and the side profile is the thing that changed. I used to clock myself in every shop window I walked past, at 30 years old, and I hadn't even noticed I was doing it until I stopped.”
Before
After“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”
Before
After“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”
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.
Medically reviewed byProf. Dr. Mustafa Yüksel
Tap any message to read it full size. Instagram, Facebook, YouTube & TikTok comments, DMs, WhatsApp and email - real messages from real clients. Names and handles blurred, content untouched.
Case 01Case 02Case 03Case 04Case 05The four that come up most, answered the same way I would answer them on a call.
Take the 60-second quizPosture and breathing shift inside the first few weeks. Visible chest change is slower - in the case log above, Milo hit his at 2 months, Ian at 6. The programs run 16 weeks because that is how long it takes to show in the mirror.
Almost certainly not. The clients on this page were 22 to 32 when they started. Cartilage stiffens with age, so progress is slower, but slower is not stopped. Age changes the timeline, not whether it is worth doing.
Either works. Every program ships with a gym track and a no-equipment track for the same 16 weeks, and you can switch between them mid-program without losing your place.
No, and that matters. A sunken chest and a protruding chest need close to opposite work, and rib flare rides along with both. There is a separate program for each, if you are not sure which you have, the 60-second quiz sorts it out.
The daily 10-minute Reset runs every single day, the most important part. On top of it, the same four short workouts (A Core, B Glutes, C Frame, D Carry) run all 16 weeks; the Progression Map changes the load and reps. After week 16 you deload and loop back heavier.
Start training rightDiaphragmatic breathing and the daily reset that begins repositioning the lower ribs, plus deep-core activation in a closing rib position. Light and consistent.
Add load to the core, glute and carry work and build the five framing muscles, all with ribs down and a full exhale on every rep.
Heavier strength with rib mechanics established, locking the closed position in so it holds under real-world load.
One easy week at half the sets, then loop back to Phase B on your new baseline. Keep the daily reset forever, it is what holds the ribs down.
This is the whole program, front to back. It reads like a short book because closing a flare comes from understanding the mechanism, breath, core and the stack, not just doing more core work. Read the science once and every workout choice makes sense.
Every claim that needs backing has a small lime citation number you can tap to see the exact study, 12 of them, listed in full in the reference section.
Of all the chest-wall things I help people with, rib flare is the most fixable, because for most people it's a position and control problem, not a fixed bone problem. The mistake almost everyone makes is training harder in the same flared shape.
This program is the training built the other way round: breathing first, then deep core in a closing position, then loaded strength with rib cues, plus the frame that makes the flare read as muscle. Every exercise is here for a reason, and the reason is cited.
Rib flare is the most fixable of them all, if you train it in the right order.
Medically reviewed
I don't publish a clinical claim until Prof. Dr. Mustafa Yüksel, MD has checked it
Thoracic surgeon, founder of the Chest Wall International Group
Not in dollars. In time. Side by side, honestly.
No waiting on a reply, no onboarding call, nothing to install.
One payment, lifetime access, free updates forever. The only rib-flare-specific program, gym and home versions, 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.
Both work. The program comes in a full gym version and a home version built around bands and bodyweight, same four workouts, same daily reset. You get both, so you can switch as your setup changes. Home sessions run about 30 minutes, gym sessions about 35.
No, the program is fully effective without one. The breathing reset, deep-core work and corrective loading produce meaningful rib closure on their own. The Where Bracing Fits section covers a brace as an optional accelerator.
Four short strength workouts a week (around 30–35 minutes each), plus the daily 10-minute Reset every single day. The reset is the most important part and stays short on purpose, consistency is the mechanism.
Functional flare often improves visibly within 2–4 weeks as you change position. Measurable subcostal-angle reduction typically shows by weeks 8–12 with consistent breathing and core work; deeper structural change takes longer.
Yes. The self-assessment identifies your pattern and the corrective work adapts, asymmetric flare often has a different driver than bilateral flare.
Yes. The early weeks assume nothing, they teach the breathing mechanics and core control from zero, and the loading builds gradually. Experienced lifters use Phase A as a corrective reset before re-integrating their normal training.
Crunches shorten the rectus without teaching the ribcage to stay stacked, and they reinforce the extension pattern that drives flare. The program uses anti-extension work, dead bugs, hollow holds, Pallof presses and carries, because that's what actually holds the ribs down under load. It's a deliberate choice, not an oversight.
The course is the complete correction system, assessment, breathing protocol, bracing, tracking. This program is the dedicated training plan built on those principles. If you want the full method, take the course; if you mainly want your training to close the flare instead of feeding it, this is the direct route.
Straight away. The moment your payment clears, an email goes out with your link and the password that opens it — usually inside a minute. Read it on a phone, a tablet or a laptop; the password is typed once per device and then the page just opens. If it hasn't arrived in ten minutes, check spam, then message me and I'll send it over myself. Lifetime access, free updates, nothing to ship.
Then email me inside 30 days and I'll refund you. I don't ask why, and I'd rather give the money back than have you resent a training plan you never opened.
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 →16 weeks built breathing-first: a daily reset, deep core and loaded strength in a closing rib position, plus the frame that makes the flare read as muscle. 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
