If you’re planning to add a workout machine into your home, look no further than a power tower station.
It is the best tool to invest in for bodyweight exercises.
The power tower is typically used for full-body workouts. Using the power tower, you can do pull-ups to enhance your upper body, do core and dips for the mid-section, and finish it off with some hamstrings to transform your lower body.
Unlike free weights that use your body’s weight as leverage, power towers assist with bars at different angles and heights. In this way, you have something solid to hold onto.
You don’t have to completely rely on your body weight for extra support. This makes power towers safe, secure, and ideal for beginners who want to build strength.
If you are wondering what exercises can you engage in using a power tower?
Rest assured, there are many! So, investing in a power tower will be totally worth it. Here are some awesome power tower workouts you can do at home all by yourself!
Warm-up: Jumping Jacks
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.
1. 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. All in all, pull-up exercises are great to try out. Whether you’re a beginner or an expert, you will find a wide range of pull-up exercises to choose from. Here are two of the most common pull-ups you can try on a power tower:
Close Grip Pull-Ups
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.
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 all the while. 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.
3. Tricep Dips
This is another easy power tower exercise that you can do it all by yourself. This form of 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 lift 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.
4. 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.
5. Inverted Row
Also known as the supine row, the exercise is brilliant for your biceps as well as your upper back muscles.
To perform an inverted row, you need to grab machine handles with your hands and lean back with your legs straightened out. Now, pull yourself up until your chest nearly touches the bar, pause for a second, and then go down.
When doing this exercise, make sure you are pulling yourself upward using your mid-back. Only then will the exercise be beneficial and provide you with your desired result.
6. Triceps Dip Assisted
This is an amazing exercise for your chest and triceps. To do this bodyweight exercise, grasp the machine handles with straight elbows. Without tilting your back too much, lower yourself. Keep your back in a neutral position by spreading your legs back.
Lean forward without dipping too low, or else you may put too much strain on your shoulders. Bend just enough to ensure your arms remain at 90 degrees. Push yourself back up to a flat arm position.
7. Single-Leg Squat
This is a popular squat movement that’s performed using only one leg. This helps bring balance and stability in 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.
This is similar to single-leg squats. The only difference is that in this one, you have to face away from the tower. Extend your leg backward and fix your foot on the bar. Squat down until your knee is in a sitting position.
When doing this exercise, relax your upper-body muscles, and focus on your lower body.
9. Hanging Leg Raise
This exercise does wonder to 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.
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!