{"id":13832,"date":"2026-01-31T20:02:40","date_gmt":"2026-01-31T20:02:40","guid":{"rendered":"https:\/\/worldbodybuildingnews.com\/?p=13832"},"modified":"2026-01-31T20:02:40","modified_gmt":"2026-01-31T20:02:40","slug":"the-godfather-of-bodybuilding-charles-glass-shares-chest-fly-variation-for-better-contraction-on-upper-pecs-fitness-volt","status":"publish","type":"post","link":"https:\/\/worldbodybuildingnews.com\/?p=13832","title":{"rendered":"‘The Godfather of Bodybuilding’ Charles Glass Shares Chest Fly Variation for Better Contraction on Upper Pecs \u2013 Fitness Volt"},"content":{"rendered":"


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\u201cThe Godfather of Bodybuilding,\u201d 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.\u00a0<\/strong><\/p>\n

Charles Glass<\/a> remains one of the most decorated coaches in bodybuilding. He\u2019s mentored stars of the Men\u2019s Open division, including Dennis James<\/a>, Chris Cormier<\/a>, Kai Greene<\/a>, and the late Shawn Rhoden<\/a>. He\u2019s helped more than just elite bodybuilders; Glass guided celebrities like Wesley Snipes and Dwayne \u2018The Rock\u2019 Johnson<\/a> to their dream physiques.\u00a0<\/p>\n

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<\/a> en route to the 2025 Mr. Olympia<\/a> competition. With time to spare, he recently detailed how to improve the upper pec<\/a> muscle fibers with a few simple tweaks.\u00a0<\/p>\n

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Level Up Your Fitness: Join our \ud83d\udcaa strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!<\/p>\n<\/p><\/div>\n

Charles Glass Reveals Chest Fly Variation That Targets the Upper Pecs \u00a0<\/h2>\n

In the video, Glass stressed the importance of a strong squeeze and stretch when performing the chest fly.\u00a0<\/p>\n

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\u201cWe\u2019re 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.\u201d\u00a0<\/p>\n<\/blockquote>\n

To better target the chest, he recommended pushing the arms out more than someone would with a traditional fly.\u00a0<\/p>\n

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\u201cWhat I do, instead of doing traditional here, I bring it back here. Why? Because now you\u2019re only focused on the upper pec.\u201d\u00a0<\/p>\n<\/blockquote>\n

He explained that twisting at the top of each repetition allows for a better contraction of the upper pecs.\u00a0<\/p>\n

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\u201cWhen you turn it with the elbows turning, you can feel it in the chest,\u201d he shared<\/a>. \u201cIt puts more contraction on the pecs right away. I turn the whole thing to make sure I feel it right there.\u201d\u00a0<\/p>\n

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Level Up Your Fitness: Join our \ud83d\udcaa strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!<\/p>\n<\/p><\/div>\n<\/blockquote>\n

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<\/a>.\u00a0<\/p>\n

Additionally, he\u2019s been open about nutrition and elite protein options. If the goal is to grow muscle, Glass noted that eating chicken before beef<\/a> 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.\u00a0<\/p>\n

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.\u00a0<\/p>\n

RELATED:<\/strong>\u00a0Charles Glass Reveals His 5 Favorite Ab Exercises That Shape the Core and Build \u2018Real Definition\u2019<\/a><\/p>\n\n

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