{"id":455526,"date":"2026-02-03T10:39:13","date_gmt":"2026-02-03T10:39:13","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/455526\/"},"modified":"2026-02-03T10:39:13","modified_gmt":"2026-02-03T10:39:13","slug":"most-men-waste-chest-flys-this-small-tweak-makes-them-more-effective-for-pec-growth","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/455526\/","title":{"rendered":"Most Men Waste Chest Flys. This Small Tweak Makes Them More Effective for Pec Growth"},"content":{"rendered":"

If chest flys never seem to deliver the chest growth<\/a> you expect, the problem is probably more execution than effort. According to legendary bodybuilding coach Charles Glass, a small adjustment can make the exercise far more effective.<\/p>\n

Glass is often referred to as The Godfather of Bodybuilding. He’s built a reputation on upgrading simple movements for muscle growth. His approach to chest flys is a perfect example.<\/p>\n

Why Chest Flys Often Fall Short<\/p>\n

Chest flys are designed to train horizontal adduction, bringing the arms across the body to shorten the chest muscle. The issue is that many lifters lower the weights too far, lose tension at the bottom, or rush through the top without actively squeezing. <\/p>\n

Glass\u2019s solution is about raising the bench and controlling the stretch.<\/p>\n

Charles Glass\u2019s Chest Fly Adjustment<\/p>\n

In a recent demonstration with Gold’s Gym trainer Oleksiy Mokshyn<\/a>, Glass emphasised both the stretch and the squeeze during every rep.<\/p>\n

‘We\u2019re going to raise it up, and now we have a fly,’ Glass instructs. ‘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.’<\/p>\n

Rather than keeping the arms in a fixed position, Glass encourages pushing the arms slightly wider than in a traditional fly.<\/p>\n

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

At the top of the movement, he adds a deliberate twist, rotating the elbows and dumbbells inward to increase contraction.<\/p>\n

‘When you turn it with the elbows turning, you can feel it in the chest. It puts more contraction on the pecs right away. I turn the whole thing to make sure I feel it right there.’<\/p>\n

How to Use it in Your Training<\/p>\n

This variation works best with lighter weights and slower reps. Focus on controlling the stretch, squeezing hard at the top, and avoiding momentum. Use it toward the middle or end of a chest session, where the goal is muscle activation rather than moving heavy weight. <\/p>\n

Build strength, add muscle and strip body fat in 2026 with this simple four-week training plan from Men\u2019s Health fitness director Andrew Tracey. You\u2019ll also get a fully comprehensive nutrition guide, giving you the tools to create a smart, sustainable calorie deficit \u2013 without compromising your training. Tap the link below to unlock 14 days of free access to the Men\u2019s Health app and start training today.<\/p>\n

Click here<\/a><\/p>\n

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