Best Power Tower Workouts for Getting Ripped

power tower workout

The power tower encompasses a wide range of different pieces of equipment that allow you to perform some of the best exercises.

These include things we should all be working on pull-ups, push-ups, dips, and leg raises.

In this article, we’ve put together a list of the best power tower workouts.

Don’t have a power tower – then before you buy one, read our Power Tower Buying Guide.

Best Power Tower Workouts for Getting Ripped

Beginner Power Tower Workout

For beginners, we recommend 3 sets of 5-10 reps per exercise with 60-90 seconds rest between each set. Do this workout every other day.

  • Warm-up: 5-7 minutes
  • Pull-ups: 3 sets x 5-7 reps
  • Push-ups: 3 sets x 8-10 reps
  • Tricep dips: 3 sets x 5-7 reps
  • Knee Raises: 3 sets x 8-10 reps
  • Single-leg Squats: 3 sets x 8-10 reps
  • Hanging Leg Raises: 3 sets x 5-7 reps

Intermediate Power Tower Workout

For the intermediate workout, we are going to do ‘supersets’ which means two exercises with no break in between. Do this workout 2-3 times per week.

  • Warm-up: 5-7 minutes
  • Superset 1: Pull-ups / Push-ups – 3 x 8-10
  • Superset 2: Tricep Dips / Knee Raises – 3 x 8-10
  • Superset 3: Single-leg Squats / Hanging Leg Raises – 3 x 8-10

Advanced Power Tower Workout

For advanced or expert lifters, we recommend ‘pyramid’ sets. This is quite an intense, high-volume workout so 1-2 days per week should be enough to see results.

  • Warm-up: 5-7 minutes
  • Pull-ups: 5 sets – 8, 10, 12, 10, 8 reps
  • Push-ups: 5 sets – 8, 10, 12, 10, 8 reps
  • Tricep dips: 5 sets – 8, 10, 12, 10, 8 reps
  • Knee Raises: 5 sets – 8, 10, 12, 10, 8 reps
  • Single-leg Squats: 5 sets – 8, 10, 12, 10, 8 reps
  • Hanging Leg Raises: 5 sets – 8, 10, 12, 10, 8 reps

Best Power Tower Exercises

1. Warm-up: Jumping Jacks

warm up

Before you try out any power tower exercise, the first thing you should do is warm up.

Doing jumping jacks is an excellent way to prepare your body and nervous system for the heavy load.

Always start slow and then increase your pace. First, stand straight with your legs together and arms by your sides. Bend your knees a little and jump into the air. As you jump, spread your legs shoulder-width apart.

Next, stretch your arms over your head. Revert to the initial position and repeat for five to seven minutes until you get a little sweaty, and your heart rate increases. 

Instead of jumping jacks, you can also jump rope if you’re looking for more of a challenge.

2. Pull-Ups

This is the best exercise for building large muscles. Many pull-up variations are great for the biceps, back, forearms, and shoulders as well.

The variations also improve the strength of your grip.

Here are two of the most common pull-ups you can try on a power tower:

Close Grip Pull-Ups

close grip

This is the most effective exercise for building pectorals, inner lats, and lower traps. While performing close grips, you should hold the pull bar with your hands shoulder-width apart.

Ideally, there should be a distance of 6 – 8 inches between your hands. Also, make sure your palms are facing toward you.

When your hands are in a close-grip position, your elbows and shoulders end up being in an advantageous position, allowing you to complete more reps in a given amount of time.

To perform this exercise, take a deep breath and tighten your abdomen muscles. Depress your shoulder blades, and then move your elbows down to the floor.

Pull up your chins for a few seconds (until your lats contract) and then lower yourself to the original position. Repeat for the assigned number of reps.

Wide Grip Pull-Ups

Wide grip pull-ups are opposite to close grip pull-ups in the sense that they require you to have more distance between your hands.

This variation works on building your back, chest, arms, and shoulders. It also gives you a fantastic core.

For this exercise, you need to grab the bar with each arm at 30 – 45 degrees to your body. In other words, your body should make a “Y” shape.

Now, pull your body up toward the bar. Pause for a moment and then lower your back down to the initial position.

Read our training guide for how to do 10 pull-ups.

3. Push-Ups

triceps dips assisted

Many power towers come with raised bars at the bottom. These handles can come in handy when you’re learning how to do push-ups.

Doing push-ups on a power tower helps strengthen your arms, chest, and shoulders.

For push-ups, you have to grab each bar with your hand and lay down in the conventional push-up position, ensuring your wrists, elbows, and shoulders are perfectly aligned.

At this point, your back should be straight. Now, lower yourself down slowly, keeping your body flat. Then, push yourself back up slowly and steadily. The real challenge is to keep your body straight.

But it’s important to maintain your posture firm and straight to perfectly define your chest, triceps, and shoulders.

Looking for more chest workout ideas, then check out the following articles –

4. Tricep Dips

This exercise works the triceps in the back of your upper arm and your chest.

It uses your body weights to strengthen and add definition to your muscles as you perform each movement.

Start by holding the parallel bars and lifting yourself up, supporting your body weights with your arms extended and fully locked at the elbow.

Bend your knees slightly and cross your legs at the ankles to stabilize your body and to ensure your upper body remains steady.

Keep your back in a straight line – also known as a neutral position. When you’re balanced, bend at the elbows and lower your body in a controlled way until your arms form a 90-degree angle.

Now, move upward and perform a range of movements while keeping your body in an upright position. 

5. Vertical Knee Raise

This is a brilliant core exercise that allows you to work your abs. Start this exercise by resting your forearms on parallel bars and your body on the back.

Maintain your body straight with arms bend at 90 degrees. Supporting the pull bars, bend your legs to a 90-degree angle. At this point, you will be in a sitting position. Pause for a few seconds and then return to the original position.

While performing this exercise, do not swing. Be firm while raising your legs and maintain an upright position all the while.

6. Single-Leg Squat

This is a popular squat movement that’s performed using only one leg.

This helps bring balance and stability to your everyday movements. In a single-leg squat, you have to set your foot on the machine’s horizontal bar at the bottom.

Keep your back straight and spread your arms in front of you in a straight line. Now that your one foot is hovering in the air, gently move up and down for the number of repetitions you want.

Learn more about the benefits of squats here – 5 Best Ways to Do Squats At Home Without Weights.

7. Hanging Leg Raise

leg raise on power tower

This exercise does wonders for your lower body – abs and abdominal muscles. In this exercise, you have to lift your legs enough to turn your body into an “L” shape.

Your back should remain straight and your legs flat in front of your body. Maintain this position by holding onto the power tower bars firmly.

Stay in this position for a second or two and then lower your legs and then repeat again.

This is an advanced form of workout which requires a lot of stamina.

Benefits of Power Towers

power tower

The benefit of power towers is how they encompass a wide range of different pieces of equipment that allow you to perform some of the best exercises.

These include things we should all be working on pull-ups, dips, and leg raises.

There are plenty of reasons you should have these in your home gym.

Obviously, bodyweight training enthusiasts will find everything they need here.

However, the power tower and these key exercises perfectly complement every strength training routine, combining the best of both worlds.

They offer a whole setup for calisthenics exercise without the cost of buying each piece – a dip bar, pull-up stand, and stall bars – separately.

That means that there are a few major benefits to the power tower: 

  1. Saves you a ton of money 
  2. Saves you a ton of space 
  3. Offers a compact and simple solution
  4. Can be bought as a single piece without needing to shop around for hours

These add up to making the power tower the obvious choice for anyone who wants to get stronger with bodyweight – but not become an Olympic gymnast.

The range of this product is enormous – especially when combined with something as simple as a weighted vest or dip belt and weight plates. 

Best Power Towers

girl abs power tower

Every home gym needs a power tower due to its versatility and ability to give you a full-body workout

However, with so many models on the market, it’s hard to know what’s the best power tower for you.

Fear not, we have done the research, read the reviews, and asked the experts to narrow down all the options to the best 8 power towers.

Read our Power Tower Buying Guide for all the reviews and buying considerations.

Power Tower Workout FAQs

Why is it called a Power Tower?

A power tower is not only known as a power tower. Other words for the equipment include the ‘captain’s chair’ and the knee raise station. However, the power tower is the most common name for the equipment.

The equipment is ideal for those looking for bodyweight workouts. It helps build strength in the upper body and abdominal muscles with a combination of powerful exercises, which is where the term power comes from.

Because it is vertical by design, it looks like a towering piece of equipment, which is why it is called a tower.

Basically, the name combines the physical appearance and the most salient use of the equipment. They are essentially the best pieces of equipment for full-body fitness training.

It is the only equipment you to target and train most of the problem areas, such as arm flab, abs, and thighs.

Can you Build Muscle with a Power Tower?

Of course.

Power towers are perfect for building upper body muscle mass with calisthenics or bodyweight workouts.

They use 2 of the most effective exercises – pull-ups and dips – which can build an impressive, strong upper body.

They’re also perfect for core training – from the humble tuck to a full hanging toes-to-bar – making them a great core training tool.

Hanging and elbow-supported variations also allow for other, advanced core exercise development with easier versions of things like windshield wipers.

What Exercises can you do on a Power Tower?

The core exercises are – pull-ups, push-ups, dips, and knee raises.

Some of the power towers on our list of best power towers also come with extra features such as a weight bench, punching bag, or plyo box.

What Is a Power Tower Used for?

A power tower is a piece of multifunctional equipment that you can use to train multiple areas of the body.

All power towers in our guide have four stations.

The vertical knee raise station builds core strength and works the abdominal muscles. It specifically works the rectus abdominus muscle as you suspend your body by placing the weight on your arms and lifting your knees or legs up vertically in a controlled motion.

Make sure you keep your range of motion very limited to get the most out of the workout.

The power tower also features pull-up handles and a chin-up bar. Through it, you work your shoulders, your back muscles, your forearms, and arm muscles.

It helps build biceps and triceps as well as increases the chest and shoulder width if done right and regularly. Chin-ups, in particular, help increase the strength and definition of your arm muscles.

Lastly, the dip station is the fourth station on almost all power towers. You can use it to do push-ups, hips dips, or other exercises that target abs, backs, chests, and arms. The dip station, like others, involves using bodyweight to work your muscles.

The best fitness power tower will also include the dumbbell bars to add a bit of weight lifting to the workout, which can help you create an intense workout routine. The power tower is the only gym equipment you need to get started on your fitness journey.

Are Power Towers Good for Abs?

Yes! Power towers are really good for abs as it involves using a lot of core strength to get the ideal workout.

The knee raise station, in particular, helps you target your core and give it the workout you need to get those abs.

The dip station helps add variety to your ab workout. You can incorporate plank workouts, push-ups, and hip dips using the dip section and more to give your abs an even intense burn.

It is the only equipment you need to get firm and well-defined abdominal muscles.

There are many who argue that it only really works the rectus abdominus.

However, you can include a variety of exercises to target the complete abdominal area for a full burn and ab-workout.

Are Power Towers Good for Calisthenics?

If you are just starting out in calisthenics, then a power tower can do wonders for you. It is a stable piece of equipment that you can use to learn the ropes. In fact, you can combine calisthenics in your workout regime.

The knee raise station, in particular, can help your train your core to hold your body weight, and that is a great starting place for those interested in calisthenics.  They can then eventually start with more advanced exercises and positions using the frame of the power tower.

The base and the design of the power tower ensure optimal stability for as long as the user’s weight is within the maximum weight capacity range of the equipment.

If you want to use the power tower for calisthenics, then make sure you find one that is well-built and has a really high maximum weight capacity so that you can use it for a substantial amount of time.

Pay extra attention to the base design to ensure the one you choose is built for optimal stability.


Power tower exercises can offer you a full-body workout. Different exercises work different muscles and help you become strong and agile.

The power tower workouts mentioned in this article are easy to perform, so you won’t need a spotter to practice them out at your home or gym!

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