Why Top Bodybuilding Coach Charles Glass Starts Clients on Incline Press, Never Flat Bench (It Prevents Torn Pecs and Builds Better Muscle)

Legendary bodybuilding coach Charles Glass just revealed something that challenges conventional chest training wisdom.

If forced to choose only one chest exercise, he wouldn’t pick the beloved flat bench press.

Instead, Glass—who has coached some of the world’s elite bodybuilders for decades—says decline movements deserve the top spot for comprehensive pectoral development.

In a recent training session with fitness enthusiast Allan, Glass demonstrated four decline variations that target chest fibers most people never fully engage.

Why Decline Beats Flat for Overall Chest Development

Most lifters gravitate toward flat bench pressing, considering it the foundation of chest training. Glass sees things differently.

If you did one exercise for chest, it would be decline because it work from the lower all the way to the top. Now, it don’t get that real lip unless you do incline. But it decline would actually work that whole pec every single time.

According to Glass, decline movements engage pectoral fibers from bottom to top in ways flat pressing simply cannot replicate. The angle creates constant tension across the entire chest, not just isolated regions.

There’s one caveat: achieving that upper chest “shelf” still requires incline work. But for overall mass and development, decline takes priority in Glass’s methodology.

The Unconventional Training Order That Prevents Injuries

Glass revealed another controversial approach during the session—he never starts clients on flat bench.

Flat bench to me is easy for most people. So I like to take them to the hardest one first which would be incline press you know and I’ll go incline then I’ll go flat then I’ll go decline then I’ll do fly then I’ll do champagnes.

His reasoning? Starting with the most challenging angle—incline—ensures maximum effort when energy levels peak. Then progression moves through mid-chest (flat) to lower chest (decline), followed by isolation movements.

This sequencing may actually reduce injury risk. Glass pointed out that many pectoral tears occur during flat bench pressing, particularly when lifters use excessively wide grips.

When you b most people tear a pec bench wide. If you bench wide, yeah, you may tear a pack. But if you bring that grip in a little bit and use a little bit more of that tricep in that front delt, you don’t tear.

The Decline Dumbbell Press Technique That Changes Everything

During Allan’s decline dumbbell press, Glass emphasized one critical adjustment that most lifters miss entirely.

Press forward and inward, not just straight up.

Glass repeatedly coached Allan to push the dumbbells “in” during the concentric portion, creating a convergence pattern similar to what hammer strength machines naturally provide.

I’ve always pressed it in always. I try to get my clients to press in, but most of them want to press up to pull it in to go up. I’d like to go right straight up into it.

This subtle shift dramatically increases pectoral contraction. Allan himself noted it took several sets before the movement pattern truly clicked, despite training with Glass for five years.

The Secret Weapon: Using a Pad for Enhanced Contraction

Glass introduced another game-changing technique—placing a pad behind the lifter’s back during decline movements.

This simple adjustment accomplishes two things:

• Elevates the torso for better chest positioning and muscle engagement
• Frees the scapula to move naturally instead of getting pinned against the bench

We normally take the pad and we’ll place it behind the person’s back. Okay, that lifts them up. Get better contraction on the P. I mean, the contraction that you get is twice as strong when you have the P.

Allan immediately noticed the difference, commenting on how his scapula gained complete freedom of movement rather than getting stuck on the leather bench surface.

Advanced Decline Variation: Chest-Focused Dips

Glass then progressed Allan to decline-angle dips, but not the typical vertical variation most gym-goers perform.

The key modifications transform dips from a tricep exercise into a devastating chest builder:

• Lean torso forward significantly
• Keep chest down and angled
• Pull knees toward chest throughout movement
• Maintain leg position rather than letting them extend

This body positioning replicates decline pressing mechanics using only bodyweight. Glass explained that bringing the knees up and keeping them tucked creates the proper decline angle naturally.

It’s harder cuz it’s body weight.

Allan discovered this firsthand—bodyweight movements demand a different type of strength, especially after completing several sets of heavy decline presses.

The Frog Push-Up: Ultimate Bodyweight Chest Finisher

For the final movement, Glass introduced what he calls the “frog push-up”—an unconventional variation that hammered Allan’s already-fatigued chest.

Execution requires:

• Hands positioned wider than standard push-ups
• Body leaned forward over hands
• Knees pulled up toward chest during each rep
• Core engaged throughout to maintain stiffness

Glass emphasized keeping everything “stiff and tight” to eliminate shoulder involvement and force the pectorals to do the work.

Usually when a lot of people do it, they tend to not engage their uh… What it do is they do like that. It makes me work my core more at the top. This keep everything stiff and tight. And now this has to really work.

Applying Glass’s Decline Philosophy to Your Training

Incorporating Glass’s decline-focused approach doesn’t require abandoning other chest exercises. Instead, consider these strategic adjustments:

Prioritize Angles Over Flat Movements

Begin chest sessions with incline or decline work when energy peaks. Save flat pressing for mid-workout when fatigue makes it more manageable and potentially safer.

Master the Inward Press Pattern

Whether using dumbbells or machines, focus on pressing inward during the concentric phase. This convergence creates superior pectoral contraction compared to straight vertical pressing.

Experiment with Body Positioning

Small adjustments—like adding a pad behind your back or changing torso angle during dips—can transform familiar exercises into completely different muscle-building stimuli.

Narrow Your Grip on Flat Press

If performing flat bench, bring grip width inward to engage triceps and front deltoids. This distributes stress away from vulnerable shoulder joints and pectoral insertions.

Glass’s methodology stems from decades of real-world coaching experience with elite bodybuilders. While it contradicts mainstream chest training advice, his results speak volumes.

For those struggling with chest development or seeking fresh approaches after plateaus, Glass’s decline-focused system offers evidence-based alternatives worth exploring.