Fitness has become the mandatory factor for a healthy lifestyle. Undoubtedly, a fit body has more resistance to diseases and a more robust immune system. To stay away from various conditions, people perform different exercises. And, it requires an exercise machine. Some people go to the gym to exercise while others find it challenging to go there, ending up equipping their home with the gym.
So, if you want to have a gym like an exercise done at home, a power tower is the best option. Because of the exercise versatility it offers, a power tower is supposed to be the best choice for building the strength of your upper body muscles.
Power Tower Overview
A power tower is multipurpose exercise equipment that allows a person to build the strength of upper body and abdominal muscles. Its workout is the mandatory term that you should know. The workout consists of conducting all of the bodyweight exercises available on your gear. Total Seven power tower exercises are explained below. These seven basic exercises give you the best upper body workout if performed correctly and with sufficient training volume. They are:
1-Pulls-up
This exercise is performed by using a pull-up bar found on the side of the power tower against the Dip stations. This exercise uses a pronated grip that is a little wider from the shoulders. The muscles that work are the Biceps and back muscles.
2- Chin-up
Chin up is also included in the first station of the power tower. This exercise uses a supinated grip whose width is a little narrower than a shoulder to shoulder width.
3-Triceps-dip
The next step towards exercise is triceps-dip. It includes strengthening of chest muscles, triceps, and shoulder muscles.
4-Dip (Chest version)
As mentioned above, the dip station is the second station. Chest muscles, Triceps, and Shoulders are involved in this exercise.
5-Vertical chair knee raise
The third station of the system is the Vertical chair knee raise. We are holding the body upright using hand grips.
6-Low incline push up
The second last station of the tower frame is Low incline push-up. It consists of two handlebars welded parallel to each other, just a few inches above the ground. These handles help you to execute inclined push-ups.
7-Ab crunch
The Crunch station usually exists at the bottom of the power tower frame. This station is a crossbar nearly one foot or so above the floor. This crossbar provides stability to your bent leg while doing crunches.
Power Tower Workout Routine
While planning any exercise on the power tower, the most important and valuable factor for the best outcome is the power tower workout routine. This power tower workout routine helps activate upper body muscles, such as the Biceps, triceps, shoulder, back, chest, and abdominal muscles.
Power Tower Workout Routine For Beginners
There will be a 3-day split routine with less volume for beginners, performed three days per week but never on consecutive days.
Here below is the routine for work out for beginners:
- Warm up for almost ten minutes
- Chin ups: One set of 8-12 reps
- Pull ups: One set of 8-12 reps
- Triceps version(Dip): One set of 8-12 reps
- Chest: One set of 8-12 reps
- Vertical knee raise: One set to failure
- Inclined push-ups: One set to failure
- Ab crunch: One set to failure
For Professionals
For experienced and muscle-hungry people, there is an Upper Lower 4–day workout split with higher volume per week. Interestingly, you can perform whatever leg workout as well twice a week.
As this is an Upper Lower workout, so the routine is scheduled something like this:
First day: Upper
Second day: Lower
Third day: Off
Fourth day: Upper
Fifth day: Lower
Sixth and seventh day: Off
Upper days–Day 1 and 4
- Warm up for ten minutes
- Chin-ups: 3 set for 8 -12 reps
- Pulls-ups: 4 set for 8-12 reps
- Dips Triceps Version: 3 sets for 8-12 reps
- Dips chest version: 3 sets for 8-12 reps
- Vertical chair knee raises: 2 sets to failure
- Incline push-up: One set to failure
- Ab crunches: Two sets to failure
So now the most crucial question that arises here is How to use a power tower. Using a power tower is not easy, specifically for beginners. So please read the information that is given below to know about how to use it.
How is Power Tower used?
Pull-ups and chin-ups
Pull-ups and chin-ups are a pillar in the strength-building mechanism. You usually have to perform 2-3 sets of 8-12 reps of this exercise. For this purpose, grab the bar present on the top power tower and then lift your body upward by fighting against gravity. For experienced people, it is comparatively easy to do the required number of sets and reps, but for beginners, it is difficult to achieve this number.
Beginners should take the help of a bench, chair, or a partner, get to the top of the pull, and then exercise against gravity for a 5-count. They must try to execute 2-3 sets of a minimum of 5 reps a couple of times per week. It is essential to perform the exercise correctly in an accurate direction, but if you cannot pull up perfectly, there is no need to worry as you can.
- Use a pull-up band
- Take the help of a training partner
- Use a machine
Band assisted pull up or chin up
Pull-ups and chin-ups with an assistance band are the easiest way to perform the exercise as you can efficiently perform it alone at home without another person’s help.
- Hold each side of the assistance band with both hands firmly.
- Stretch the band down.
- Step onto the bottom inside of the band with one foot.
- By extending your leg straight down, stretch the band further.
- Reach up and grasp the bar with the wide grip of pronated hands and supinated hands in case of chin up.
- Pull up your body, so the chin is on the bar.
- Lower down your body until your shoulder is fully extended.
Partner assisted pull up or chin
- Training pulls up or chins up with a partner can help to complete sets and reps.
- You will grab the bar; your partner will hold onto your ankles and helps in lifting them.
- Then you will lower yourself down without your partner’s help.
Chest dip
For chest dip, grip a wide dip bar. The dip bars are present parallel to each other on the power tower. Grasp the bars with an oblique grip; your shoulder should be above your hands. Your knees and hips should bend slightly. Lower down your body until you feel a stretch on your shoulder. Then push your body up by completely straightening your arms.
Triceps dip
The shoulder width dip bar is mounted. The shoulder must be above your hand with straightened arms and hips. Lower down your body until a stretch is felt on your shoulder.
Identical to pull up and chin up Dips are also tricky for some people. But there is no need to be disappointed as a dip can also be performed using assistance such as band-assisted dips and Self–assisted dips.
Vertical chair Knee Raise
To do vertical chair knee raise on your power tower, place weight between your ankles or use no weight. Place your forearms on parallel bars with the hands gripping the handles. Your back must be on a vertical bar. Raise your legs by hip and knee flexion. Keep raising your legs towards your shoulder by flexing the wrist, lifting the hip from the backboard. Then return until your flexed parts are extended.
Low inclined push-ups
Lie prone and hold the two parallel inclined push-up bars with a neutral grip. Straightly raise your body from the floor. To do this, you have to extend your arms fully. Lower your body down by completely flexing your arms and then push your body up by extending your arms.
Ab crunch
Position yourself inside the parallel feet in a supinated position. Over the crunch bar, drape your legs so that the crook of your leg will sit on crunch. Raise your hands, chest, and shoulder towards your knee.
Bottom Lines
By reading the article, you will quickly get to know about power tower exercises and routines. Power tower fitness equipment is waiting for you to buy if you want to maintain yourself. The power tower is the best and durable equipment for exercises of the upper body. Interestingly, the Fitness gear is designed to support your body weight, and its ultra-durable steel construction helps you stand up against your intense workout.
Moreover, its manufacturers provide you with a warranty if its parts get damaged. So I end up my article by saying that Power tower exercises help you to maintain your body. Countless praising feedback is received about this equipment because, unlike other fitness machines, the power tower provides you with different fitness exercises. So, good luck with your good health.