The Dumbbell Incline Fly is a great finishing exercise for any workout, after your compound movements, such as dumbbell bench press and the barbell bench press. This exercise targets the upper chest. Start this exercise in the contracted position, lowering the weight slowly for about 3 seconds, for a full stretch. Ensure that the elbows have a slight bend in them throughout the movement. Don'ts: this movement often ends up like a wide press, with the head coming forward up off the bench, with the elbows bending. Nick Jones - World Bodybuilding Champion & Brad Ryan - Bodybuilder