FT Norwell Trainer Joe & The Parallel Dips. This is a compound upper body exercise focusing on the pushing muscles. The muscles being worked are the triceps, chest, and shoulder muscles. To do this exercise you need to position your hands slightly wider than your body and slightly lean forward while dropping down until your elbows are bent at 90 degree angle. Press your body back up to the starting position for a two count and repeat. This exercise should be done anywhere from 5-15 repetitions based on strength level and progression.