Charles Glass Reveals Chest Fly Variation for Improved Upper Pec Contraction

When it comes to bodybuilding wisdom, few individuals match the expertise of Charles Glass, often referred to as the “Godfather of Bodybuilding.” On January 29, 2026, he introduced a game-changing variation of the chest fly exercise aimed at maximizing strength and effectiveness.

Charles Glass has earned a reputation as one of the top coaches in the bodybuilding world, having guided several champions in the Men’s Open division, including Dennis James, Chris Cormier, Kai Greene, and the late Shawn Rhoden. His knowledge extends beyond elite athletes; he has contributed to the fitness journeys of celebrities such as Wesley Snipes and Dwayne ‘The Rock’ Johnson.

Drawing from his background in engineering and gymnastics, Glass provides a unique perspective on training methodologies. He’s worked with numerous competitors, including Lauralie Chapados leading up to the 2025 Mr. Olympia competition. Recently, he shared valuable insights on enhancing the upper chest muscle fibers through refined techniques.

Charles Glass Introduces a New Chest Fly Technique for the Upper Pecs

In his instructional video, Glass emphasized the key elements of a successful chest fly: a deep squeeze and an effective stretch.

“We’re going to raise it up, and now we have a fly. Stretch right about there, and come back up. As you come up to the top, twist the dumbbells, squeeze, then go back out, and stretch here. It goes all the way across the pec.”

To optimize chest engagement, he suggests extending the arms further than what’s typically done in a traditional fly.

“Instead of doing it the usual way, I bring it back here. Why? Because that’s where you really focus on the upper pec.”

He further explained that twisting the dumbbells at the peak of each repetition enhances upper chest contraction.

“By turning it with the elbows, you can feel it in the chest,” he shared. “This adjustment puts immediate tension on the pecs.”

Glass is renowned for his effective bodybuilding strategies. He also recommends a gripping technique to enhance bicep gains by reducing forearm activation during pulling exercises, suggesting to unhook the thumb when executing these movements. Additionally, he offers nutritional advice, recommending consuming chicken before beef for optimal muscle absorption. His favorite exercise? The rowing machine, although he cautions that no single movement can target all muscle groups effectively.

Glass’s innovative twist on the chest fly provides an excellent option for anyone looking to elevate their upper chest workouts.

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