From going over the best power tower workout, discussing the benefits that come with a power tower, and talking about the best power tower exercises, this article is going to tell you everything you need to know about power towers.
Let’s get right into it.
What’s a Power Tower?
A power tower workout station is a piece of equipment that features several components that can allow you to get a full body workout.
Some examples of the usual features that are included on a power tower are a pull bar, captain’s chair, cables, lat pulldown cable, a dip station, push up handles, as well as much more.
This makes power towers a perfect choice for those who are limited on space or cash and want to have home gyms – they are as close to an all-in-one home gym as you can get.
They are also heavily used in gyms thanks to their versatility, giving members access to a ton of different exercises just through one machine.
What is the Power Tower Good for?
The power tower is good for enabling you to get a full-body workout with just one piece of equipment.
This means that a power tower can act as an all-in-one home gym if you are limited in funds or space, or it could mean that you do not have to run all over the gym and use a ton of different pieces of equipment to get a workout in.
What is a Power Tower Workout?
A power tower workout is a workout that revolves around using the power tower to get a full workout.
The best power tower workout involves all the major muscle groups such as back, shoulders, arms, chest, and legs, meaning you do not have to go anywhere else to get a full-body workout.
The best power tower workout for beginners is a workout that can allow you to build a good base layer of strength while familiarising yourself with all of the different features of a power tower.
This is an example:
Tricep dips: 12 x 4
Lat pulldowns: 12 x 4
Split squats: 12 x 4
Cable curls: 12 x 4
Hanging knee-raises: 12 x 4
You can change these exercises based on what features your specific power tower does or doesn’t have – just make sure to include exercises that hit all muscles all over the body.
Sample Full-Body Power Tower Workout
Here is an example of a full-body Weider power tower workout:
Tricep dips: 12 x 5
Chin-ups: 12 x 5
Squat: 8 x 4
Hanging leg raises: 12 x 5
Have a 3-minute rest in between sets.
This workout is incredibly simple, but it includes everything you need to build a well-balanced and strong physique.
Feel free to swap out some exercises for other exercises if you feel like it; as long as you follow the basic structure, you can’t go wrong.
Are You Going to Try This Power Tower Workout?
Are you going to the power tower workout we featured? If so, great!
You will have one of the most effective workouts on this planet at the tips of your fingers.
However, there are some things you should know if you want to have the best experience possible.
For one, you are not going to make any progress if you do not have the correct diet.
To build muscle you need to be in a caloric surplus (consuming more calories than you need to maintain your current weight) and eat a decent amount of protein (at least 100g a day).
To find out how many calories you should be eating, head to a calorie calculator and input your details to get a rough estimate of your maintenance calories.
From here, simply increase the number of calories you eat per day by 250-500.
Another aspect you need to be aware of is the importance of rest and recovery.
You should always leave at least one day in between working out the same muscle groups – if you don’t, you could end up actually losing muscle.
Finally, you need to understand that gaining muscle takes time. A lot of time.
While you most likely will notice a small difference in just a few weeks, it can take months of hard work in order to see a substantial difference in your physique.
Consistency really is the key to making real progress.
Benefits of Power Towers
Power towers come with a ton of benefits.
For one, they act as an all-in-one gym.
This makes them great for home gyms if you just want to get one piece of equipment that can cover a wide range of exercises, and it also makes them perfect for use at regular gyms as you can just use one machine to get access to everything you need.
Another benefit of power towers is their affordability.
While some power towers can be expensive, they are often much cheaper than the sum of all their parts.
If you were to buy every component on a power tower individually, you would end up spending a small fortune.
Lastly, they are also pretty compact.
Power towers do not take up that much space, and if you have limited space but want access to a home gym, they are an ideal fit.
Both for their affordability and general utility, power towers offer a ton of bang for buck.
Best Power Tower & Captain’s Chair Exercises
Knee Raise
This exercise involves lifting your knees towards your chest while hanging from the power tower.
It primarily targets your lower abdominal muscles.
Weighted Knee Raise
Similar to the knee raise but with added weight on your ankles or a weighted vest.
Straight Leg Raise
This exercise involves lifting your legs straight up towards the ceiling, targeting your lower abdominal muscles and hip flexors.
Side Hip Raise
This exercise targets your oblique muscles.
It involves lifting your legs out to the side while hanging from the power tower.
Bicycle Crunches
Bicycle crunches are a great way to work your abdominal muscles.
It involves bringing your opposite elbow to your knee while in a seated position.
Cross Scissor Kicks
This exercise targets your lower abdominal muscles.
It involves crossing your legs over each other in a scissor-like motion.
Dips
Dips target your triceps and chest muscles.
It involves using the power tower to dip down and up.
Chin Ups & Pull Ups
These exercises target your back, biceps, and shoulders.
They involve using the power tower to pull your body up towards the bar.
Gironda Pull-up
This variation of the pull-up involves bringing your chest up to the bar instead of your chin.
Gorilla Chinup
This variation of the chin-up involves using a wider grip and pulling your body up with explosive force.
Mixed Grip Chin Up
This variation of the chin-up involves using one hand in a neutral grip and the other in an underhand grip.
Shrugs
This exercise targets your trapezius muscles.
It involves using the power tower to lift your shoulders up towards your ears.
Inverted Shrug
The inverted shrug is similar to the shrug but involves hanging upside down from the power tower.
Deep Push-Ups
This exercise targets your chest, triceps, and shoulder muscles.
It involves using the power tower to perform a push-up with a deeper range of motion.
Inverted Rows
This exercise targets your back muscles.
It involves hanging from the power tower and pulling your chest towards the bar.
Alternating Side Knee Raises
Alternating side knee raises target your oblique muscles.
To perform alternating side knee raises, simply lift your knees up towards your opposite elbow using the captain’s chair.
Alternating Straight Leg Raises
This exercise targets your lower abdominal muscles.
It involves lifting your legs straight up towards the ceiling while alternating sides.
Sit-Ups
Sit-ups target your abdominal muscles.
They involve sitting inside the power tower and performing traditional sit-ups.
Split Squats
This exercise targets your leg muscles.
Split squats involve using the power tower for support while performing a lunge.
What Is a Power Tower Used For?
A power tower is used by weightlifters, bodybuilders, and powerlifters to build muscle and increase strength.
Power towers act as an all-in-one gym, often coming with features like a pull up bar, a cable machine, a dip station and much more.
What’s a Captain’s Chair?
Power Tower vs Captain’s Chair: What’s the Difference?
The difference between a power tower and a captain’s chair is that a power tower features a ton of different pieces of equipment in one, such as a pull up bar, cables, a dip station, and much more, whereas a captain’s chair is generally used for training abs only.
Many power towers also come with a captain’s chair.
What does the Captain’s Chair Workout?
The captain’s chair works out all of the major muscle groups in the abs if you do the right exercises.
This makes the captain’s chair an incredible piece of equipment when it comes to building abs as it is practically all you need.
Is the Captain’s Chair good for abs?
Yes, the captain’s chair is good for abs.
You can perform knee raises and leg raises on the captain’s chair, both of which are phenomenal exercises for building strong abs.
A captain’s chair is all you need to build a strong and developed six pack.
Captain’s Chair Workout
Here is an example of a captain’s chair workout that targets the abs:
Leg raises: 12 x 2
Knee raises: 12 x 3
Plank: 1:00 x 2
Have a two-minute rest in between sets, and make sure you leave one day in between performing this exercise routine so your abs can recover.
Power Tower Workout – FAQs
Are Power Towers a Good Workout?
Yes, power towers are a good workout.
Power towers contain everything you need for a full-body workout, meaning you can gain full-body muscle mass and strength just by using a power tower.
Can You Build Muscle With Power Tower?
Yes, you can build muscle with a power tower.
Power towers often come with everything you need to get a full-body workout, and this means that you have everything you need to build muscle all neatly compact in one place.
Is There a Power Tower Workout Reddit?
No, there isn’t a power tower workout Reddit.
This subject is too niche to have a dedicated community.
There are, however, posts in other categories that discuss power tower workouts.
What Muscles do the Power Tower Work?
The power tower works the back, biceps, shoulders, chest, and legs (providing you also have a barbell).
This means they can practically hit every major muscle group in the body if you take advantage of all of a power tower’s features.
How Many Reps on a Power Tower?
The reps you should do on a power tower depends on your specific goals as well as the weights and exercises you are using.
As a good rule of thumb, you should aim to do 8-12 reps on each exercise when using a power tower.
Is There a Power Tower Workout Routine PDF?
There isn’t a power tower workout routine PDF for the workouts we have featured in this article, but there may be others out there that you can follow that will be just as effective.
We hope this article will be of some use to you!
If you follow the workouts we featured in this article, you will be able to stack on full-body muscle mass and strength with ease.
Just make sure you stay consistent – this is the most difficult part of the entire process.
If you would like more info on our power tower workout or are just interested in fitness in general, don’t hesitate to check out the other articles we have here at MovingForwards.
