Chest – Pectus Carinatum Exercises

Full Chest Workout For Pectus Carinatum

Russell Jensen — Thu, 11 Aug 2011 04:17:13 +0000

This exercise works every muscle in your chest while expanding your rib cage. Make sure to concentrate on flexing the muscles under your pecs while doing this workout. This will isolate your upper abs, serratus muscles, and lower chest. Building these muscles will help cover the visual appearance of your Pectus Carinatum. Remember its not about how much you lift but how you lift it. For those who have Pectus Carinatum you have to really concentrate and isolate those muscles.

Pectus Carinatum Incline Dumbbell Press and Pec Fly

Russell Jensen — Wed, 04 May 2011 06:55:09 +0000

Pectus Carinatum Exercise Video

Targets full range of upper pecs

Asymmetric Posture

Russell Jensen — Thu, 30 Dec 2010 05:53:45 +0000

Pectus Carinatum is often associated with scoliosis. I have a slight case of both. When lifting weights I pay close attention to my posture. Have you ever noticed when you lift, the weight tilts to one side more than the other? Don’t let this happen! If you have scoliosis this incorrect posture will make it worse, consequently it will exaggerate your uneven pecs! By keeping correct posture in the gym you can help correct your asymmetric pectus carinatum.

To keep correct posture on bench I make sure that:

1. Hands are spaced evenly apart

2. Wrists are strait (no bend)

3. Open grip,thumbs are on the same side of the bar as the other fingers. This can be dangerous so use light weight and have a spotter with his hands under the bar.

4. Another trick I use is to line the entire bench press up with the square ceiling tiles. I then use the ceiling as a guide to keep the bar straight. Pay close attention exert equal pressure with both your arms.

Practice posture techniques with just the bar and add weight as you develop better technique. Proper technique will make you stronger and your pecs will start to even out. The last thing I want is someone dropping a weight on their face because they were trying to be Mr. Universe. It doesn’t matter how much you lift, it matters HOW you lift.

As you practice using correct posture in the gym you will feel your back crack like you are at a chiropractor. Use the mirrors in the gym and make sure every workout you do is symmetrical.

Monday Workout Schedule

Russell Jensen — Wed, 29 Dec 2010 04:46:02 +0000

Monday’s Workout

Chest
Flat Bench

1st set – 15 reps
2nd set – 10 reps
3rd set – 8 reps
4th set – 6 reps
5th set – 4 reps
6th set – 25 reps

Incline Bench 1st set – 15 reps
2nd set – 10 reps
3rd set – 8 reps
4th set – 6 reps
5th set – 4 reps
6th set – 25 reps

Incline Dumbell Fly 4-5 sets of 8 reps

Pull-Overs 4-5 sets of 8 reps

Chest and Triceps
Dips 3 sets of 15 or do each set until you cant do anymore (burnout)

Triceps
Skull Crusher 4-5 sets of 8 reps

Core
Hanging Leg Raises 4-5 sets of 8 reps
Cable Pull-Downs 4-5 sets of 8 reps