Charles Glass warns! Forget the classic bench press. According to him, this angle is better for chest growth!
Author: Charles Glass is one of the most respected coaches in the history of professional bodybuilding. Throughout his long career, he has worked with legends such as Dexter Jackson, Shawn Rhoden, and Dennis James. He is best known for his exceptional emphasis on biomechanics, proper technique, and his ability to tailor exercises to best suit the needs of a specific athlete.
And now he’s surprised everyone with a controversial recommendation regarding one of the most popular exercises in the gym!
In a recent video posted on Instagram on November 6, he focused on the classic flat bench press. According to Glass, this exercise may not be the ideal choice for everyone who wants to build massive chest muscles while minimizing the risk of injury. His main concerns center primarily on the mechanical stress placed on the shoulder joints and the tendons of the chest muscles.
Instead of a flat bench, he recommends a surprisingly simple alternative!
Just 15 degrees! Glass Reveals the Ideal Angle
While many gym-goers alternate between the classic bench press and a steeply inclined bench, Glass prefers a much shallower incline.
According to him, setting the bench to approximately 15 degrees is enough!
According to the experienced trainer, this slight incline allows for an effective workout of the entire chest without shifting the load significantly to the front of the shoulders.
“In my opinion, the best angle for working the chest is a slight incline. Not so steep that you focus solely on the upper chest, but enough to put the pectoral tendons in a more advantageous position,” Glass explained.
He also pointed out that, in his experience, the classic bench press can put excessive strain on the shoulder joints and pectoral tendons.
Glass even claims that with a slight incline on the bench, you can avoid tearing your pectoral muscle!
However, this claim should be taken with a grain of salt. No variation of the bench press can completely eliminate the risk of muscle injury.
Jay Cutler shares a similar opinion!
Charles Glass isn’t the only bodybuilding legend who is skeptical of the classic bench press. Four-time Mr. Olympia Jay Cutler has long held a similar philosophy. In the past, he described the classic bench press as one of his least favorite exercises and explained that he preferred to avoid it during his professional career.
The main reason was his fear of a pectoral muscle injury, which could seriously jeopardize his competition preparation.
Cutler therefore often preferred alternative pressing variations and weight machines when building his chest, as these allowed him to better control the movement. However, this does not mean that the classic bench press is automatically a bad exercise.
Is Glass right? Scientists have studied different bench angles!
Interestingly, scientific studies have also examined the effect of bench angle on pectoral muscle activation.
A study published in 2020 in the *International Journal of Environmental Research and Public Health* monitored 30 trained adults performing the bench press at five different bench angles: 0°, 15°, 30°, 45°, and 60°.
The results showed that the highest activation of the upper portion of the pectoralis major occurred at an incline of approximately 30 degrees.
In contrast, the middle and lower portions of the pectoralis major showed greater activation during the classic flat-bench press. Furthermore, at steeper inclines above 45 degrees, the involvement of the anterior deltoids increased. The study thus confirms that changing the bench angle does indeed affect the load on individual muscle groups.
However, it does not confirm that 15 degrees is universally the best angle for overall chest growth.
At the same time, the study measured muscle activity, not long-term muscle growth or injury risk.
How to Build a Massive Chest Even Outside the Gym?
Whether you prefer the classic bench press, an incline bench press, or dumbbell presses, long-term muscle growth requires, above all, regular training, a gradual increase in load, and adequate nutrient intake. Proper technique is important, but without quality recovery and nutrition, you won’t be able to reach your full potential.
If you have trouble getting enough protein from your regular diet, GymSupps XWhey Protein can be a practical solution. Whey protein contributes to the growth and maintenance of muscle mass, and a protein shake is an easy way to supplement your daily intake.
During long and intense workouts, you can also use GymSupps Super Intra, which contains carbohydrates and amino acids, among other ingredients. However, consider supplements only as an addition to a well-balanced diet and training plan.
Should you ditch the bench press from your workout? The decision is yours!
Throughout his career, Charles Glass has helped build the physiques of some of the world’s most successful bodybuilders, and his experience is definitely worth paying attention to. However, his recommendations may not be one-size-fits-all.
The classic bench press remains an effective exercise for developing the pectoral muscles, and when performed correctly, it can have its place in a high-quality training program.
However, if you feel uncomfortable pressure in your shoulders during flat bench presses, a slight incline may be an interesting alternative. If you experience pain, it’s best to modify or stop the exercise, and if the discomfort persists, consult a specialist. You can try Glass’s 15-degree angle, or another angle based on your individual range of motion and comfort.
After all, when building a powerful chest, it’s not just the number of kilograms on the barbell that matters. Sometimes, the right angle, proper form, and the ability to train consistently over the long term without unnecessary complications can be just as important!
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