“The Godfather of Bodybuilding,” Charles Glass, has a unique twist on a popular chest exercise. On Jan. 29, 2026, he broke down how to achieve stronger contractions with a chest fly variation.
Charles Glass remains one of the most decorated coaches in bodybuilding. He’s mentored stars of the Men’s Open division, including Dennis James, Chris Cormier, Kai Greene, and the late Shawn Rhoden. He’s helped more than just elite bodybuilders; Glass guided celebrities like Wesley Snipes and Dwayne ‘The Rock’ Johnson to their dream physiques.
Having come from an engineering and gymnastics background, Glass offers unique insight into training. He has also trained active competitors, having linked up with Lauralie Chapados en route to the 2025 Mr. Olympia competition. With time to spare, he recently detailed how to improve the upper pec muscle fibers with a few simple tweaks.
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Charles Glass Reveals Chest Fly Variation That Targets the Upper Pecs
In the video, Glass stressed the importance of a strong squeeze and stretch when performing the chest fly.
“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, turn it [twist the dumbbells], squeeze, then go back out, and go. Stretch here and it goes all the way across the pec.”
To better target the chest, he recommended pushing the arms out more than someone would with a traditional fly.
“What I do, instead of doing traditional here, I bring it back here. Why? Because now you’re only focused on the upper pec.”
He explained that twisting at the top of each repetition allows for a better contraction of the upper pecs.
“When you turn it with the elbows turning, you can feel it in the chest,” he shared. “It puts more contraction on the pecs right away. I turn the whole thing to make sure I feel it right there.”
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Glass has an array of bodybuilding tips in his arsenal. He shared a gripping technique he implements for muscle growth. For reducing forearm activation and maximizing bicep gains, he said to unhook the thumb when executing pulling movements.
Additionally, he’s been open about nutrition and elite protein options. If the goal is to grow muscle, Glass noted that eating chicken before beef is best because it helps with absorption. As for his number one exercise, he chose the rowing machine, though cautioned that one movement alone cannot hit the entire body.
Glass is known for extracting value from bread-and-butter exercises. He believes his twisting variation of the chest fly is a great way to hit the upper pecs.
RELATED: Charles Glass Reveals His 5 Favorite Ab Exercises That Shape the Core and Build ‘Real Definition’
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