Train the ribs in.
Breathing first.
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
Breathing first, then strength.
That order closes a flare.
Reverse the order and you brace a rib cage that never learned to come down.
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You train your core
and the flare stays.
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.
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.
"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."
"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."
"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 bump has visibly come down. He swims without the shirt."
Shared with each client's permission.
Did I help you with your pectus?
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”
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 loop it.
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.
Everything the program
gives you.
The full contents,
nothing held back.
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.
- Start
- Part 1Part 1 · Understand01–02
- 01What rib flare actually is
- 02Anatomy: the canister
- Part 2Part 2 · The science03–06
- 03Why ribs flare
- 04The core that pulls ribs down
- 05Breathing and the zone of apposition
- 06Pelvis, glutes and the stack
- Part 3Part 3 · The framework07
- 07The Rib Flare Correction Pyramid, what to do first
- Part 4Part 4 · Do it08–13
- 08Self-assessment (subcostal angle, posture)
- 09The Daily Reset Plan
- 10Make the flare less obvious, frame it
- 11The 16-week program, gym + home
- 12Where bracing fits
- 13Posture integration
- Part 5Bonus · Go further14–15
- 14Troubleshooting & what to expect
- 15Meditation & anxiety
- Part 6Reference16–18
- 16The exercise library, with rib cues
- 17FAQ
- 1812 full references
- Finish
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.
I help people close
a flare without surgery.
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.
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.
Rib flare training doesn't
suit every set of ribs.
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 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.
Common questions.
Do I need a gym, or can I do this at home?+
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.
Do I need a rib flare brace to follow this?+
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.
How many days a week, and how long are the sessions?+
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.
How long until I see flare reduction?+
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.
Does it work for asymmetric flare?+
Yes. The self-assessment identifies your pattern and the corrective work adapts, asymmetric flare often has a different driver than bilateral flare.
Can beginners follow this?+
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.
Why is there no crunching or sit-up work, wouldn't abs pull the ribs down?+
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.
How is this different from the Rib Flare Course?+
The course is the complete correction system, assessment, breathing plan, 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.
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?+
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.
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 →Get strong in
the right shape.
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
