Table of Contents
- 1. Warm Up
- 2. Pull UPS
- 3. Push UPS
- 4. Triceps Dips
- 5. Vertical Knee Raises
- 6. Triceps Dip Assisted
- 7. Inverted Row
- 8. Single leg Squat
- 9. Sit UPs
- Infographics For Download
- Q&A about Power Tower Workout
If you decide to use the power tower in your training this post will be useful to you. Perhaps you have already bought this equipment or just plan. In any case, these 9 exercises will allow you to build the perfect power tower workout routine. Even if you are a beginner you will be able to perform all these exercises effectively. And for those who are just starting to train will be some useful tips and tricks.
We are guided that this training will take you 50 – 60 minutes. For each exercise will be shown technique used muscle groups, recommendations on the number of repetitions and approaches. Let’s begin.
1. Warm Up
Do not forget about the warm-up. This is important for an athlete of any level. You can perform light dynamic exercises. Spend about 5 minutes doing this. So you prepare the body and nervous system to load, reduce the likelihood of injury and sprains. At the same time, it is worth warming up the whole body, not only those muscles that you plan to train.
2. Pull UPS
A great comprehensive exercise. It involves large muscle groups. The emphasis of the load depends on the width and type of grip. Therefore, we will consider each option separately. Accordingly, in training, you can combine variations of the exercises or rotate them. For beginners, we offer to perform one of the options exercises.
Pull Up with Outer Grip
If you use this grip primarily train the lats. The movement should not be accompanied by rocking. Up need to go a little faster and slowly lower the body. The upper part of the shoulder blade should be reduced.
Pull Up with Inner Grip
When pulling back grip most of the load is distributed between the bicep and back muscles. At the same time, if you pull up reaching the lower part of the chest muscles to the crossbar, lats are included in the work and the depth of the back muscles is well worked out. Try different ways to exercise and use the most suitable and comfortable for you.
3. Push UPS
To take the starting position, grasp the handles, hold the body and head straight. Slowly bend your arms at the elbows, go down almost touching the floor with your chest. Exhaling, return to the starting position.
In this case, the handle will serve as racks for push-ups. Your wrists will be more comfortable and it will allow you to more technical exercise. The arm at the elbow should be bent at least 90 degrees. Look forward and keep the chassis directly and perform not less than 3-4 approaches.
When properly executed in motion involved muscles of the chest, triceps and anterior portion of the deltoid.
4. Triceps Dips
Climb up the parallel bars. Keep the hull straight, don’t fall through. Slowly lower the body without spreading your elbows to an angle of 90 degrees between the forearm and shoulder. Return to the starting position.
This exercise is quite traumatic. Therefore, before it is necessary to perform a warm-up. No need to stoop too low or sway. This increases the risk of injury. If you are a beginner you can use special equipment or a simple Resistance Band to perform Assisted Dips. It will be easier for you to master the right technique. Also, during the first training, ask your assistant to keep your legs straight.
However, if you exercise too just use extra weight. The most convenient way is to hang the weight lifting belt and pick up kettelbel. Others use a chain being hanged them on the neck. Maybe so they look more brutal, but to me this seems less comfortable.
5. Vertical Knee Raises
Take the starting position. To do this, rest your forearms on parallel bars, the body on the back. The arms are bent at an angle of about 90 degrees in the elbows. Raise your legs to a 90-degree angle, take a minimal pause and return to the starting position. There are options for performing the exercise. Lifting your leg can be bent at the knee, or lift straight.
For a better study of the muscles of the lower ABS lift the legs above include in the movement of the pelvis. In any case, do not swing, follow the movement under control. In our opinion, this is one of the best exercises for power tower ab workout routine.
However, if you perform the upgrades you legs for hard use similar variations of the exercises. This can be a rotational lifts the legs. Any of the exercises run slowly. Do a few sets.
6. Triceps Dip Assisted
Triceps Dip Assisted is a great exercise for training your triceps. For its performance, the bench or other support can be used. In our case, it will be a comfortable hand crank power tower. We recommend to set them at the desired height. You can set your feet on the floor or bench so that the hull was paralelen the floor. Try to hold the body with your hands and do not use your legs when lifting the torso. Do this exercise after the main one or in super series.
7. Inverted Row
Additional loops allow you to perform this exercise. They are not included in the kit all Power Tower.
The technique of the exercise: take the handles with your hands and lean back. The body needs to be held almost vertically at a slight angle. Hands straighten your back and keep your head straight.
Start by bending your arms at the elbow. Put into work the middle back muscles maximally reducing the blade. Take a short pause and return to the starting position. Watch your breath. Make 4-5 sets with the maximum number of repetitions with the correct technique.
8. Single leg Squat
To get progress you need to include in the training exercises for the muscles of the legs. They can be trained and separately, but here is one of the exercises that can be comfortably performed with the power tower.
Become a back to the power tower in a step away from it. Set your first foot on the horizontal bar of the force tower. Keep your head and back straight. Slowly squat on the second leg to an angle of 90 degrees at the knee. With a minimal pause, return to the starting position. Make the planned number of repetitions. Swap the legs and repeat the desired number of repetitions.
It’s a complicated movement. In the beginning, it will be difficult to keep the balance, so it is important to stay level and not look down. More advanced athletes use additional weight.
9. Sit UPs
For a more comfortable performance of this exercise, we recommend using a fitness Mat. Lie down on it and fix the feet. Legs bent at the knee. Hands can be crossed on the chest or put behind the head.
On the way out lift the body keeping the back straight. Return to the starting position. It is important to keep the head exactly, to perform the movement by bending the back and lifting the case. There are different variations of the exercise. You can twist with a turn to the sides. Alternately crosswise the elbow touching the knee. Or, additional weight can be used, which rises when lifting.
Infographics For Download
Don’t have time to read this post? You can download the Manual with this exercises and use later in your training.