In my opinion, one of the best exercises equipment you can have at home is the power tower or pull up and dip station. If somebody asks me what the best tool to buy for bodyweight exercises is, I always say to get a tower. With the help of it, we can make most beneficial moves. What are these? From this article, you will learn.
Don’t you have one yet? Check out the best power towers here.
1. Pull up / Chin ups
Both of these power tower exercises are excellent to train your back, but they also strengthen your shoulders and biceps. These moves can boost your upper body pulling strength very efficiently. They make your shoulders and back broad.
There are also variations for both, for example, by changing the distance between your hands. This way you can focus on one particular muscle group more and “attack” the muscles from different angles.
How to do them correctly? Just watch the following video.
If you cannot make a these exercises correctly yet, you may want to try the assisted pull up machine first.
2. Push Ups
Push-up is the best bodyweight exercise to build your chest, but also strengthen your triceps and shoulders. Not each, but many pull-up and dip stations come with low handlebars.
Why is this function useful? Because it lets you go deeper. This way, your muscles are stimulated better because of the full range of motion.
The problem is that the distance between the bars is not adjustable, so you can do only one type of push ups.
3. Leg / Knee Raise
If you ask me what the best move for abs is, I vote on leg raise. It works the entire core. Though, it is not easy to perform correctly for beginners, so they should start with knee lifts.
The power towers come with a leg raise station that is equipped with back and arm pads. They are thickly padded with foam or other materials, so it is comfortable to use. Plus, this leg raise station holds your body in the right position during the movement.
Also, if you lift your leg diagonally, you will be able to train your oblique extremely well.
Dip is a powerful compound exercise for triceps, but it also works your shoulders and chest. If you lean forward more, it works your pecs more. It is a killer upper body exercise that should be in your workout routine.
Other Workout Tips
If you are an absolute beginner, you may find it hard to perform the mentioned exercises correctly. Also, you may not be able to do the optimal number of reps and sets. If that is the case, buy sling straps or bands separately that may help.
And what if you are a pro and find these power tower exercises too easy? Use a weight vest, ankle weights or a weight belt to add extra resistance to your workouts.
Can you show me a power tower workout routine?
Sure! Below is an example full body intermediate/advanced program. The difference is that instead of a bar, you will use your pull up and dip station.