One of the things that I’ve always said is that if you want to build full-body strength, there’s no better investment than a Power Tower.
If you’ve never heard of a Power Tower before, I’ll explain it here for you. A Power Tower is a fantastic piece of kit that allows you to do a huge variety of bodyweight exercises, allowing you to work the muscles in your back, arms, core, and shoulders.
There are a lot of different variations in the type of Power Tower that you can buy. Basic models of the Power Tower generally won’t have as much features as some of the higher end models, but they will still be enough to get the job done – as they will still enable you to do pull ups, push ups, and dips. The higher end models have more features, but if you’re going to buy one you should have a think about which features you will actually need for the exercises that you are doing. Don’t be the guy who buys the highest model there is, when all he needs it for is pull-ups.
One other reason why I love the Power Tower is that it the option is always there for you to increase the difficulty of your workouts, simply by increasing the quantity of your reps and sets, and also by slowing down each movement to focus on execution.
To get started with learning the best workouts for use with the power tower, let’s first talk a bit about the Underhand Close-Grip Pull Up, and then the variation of this exercise, the Overhand Wide Grip Pull Up.
Workout #1: The Underhand Close Grip Pull Up
The Underhand Close Grip Pull Up is a variation of the regular, good old fashioned pull up. This workout will work the muscles in your back, shoulders, and biceps. See below to learn how to do this workout:
Stand facing straight towards the Power Tower. Use the strength in your hands to grip the overhead bar, making sure that you are using an Underhand grip, with your hands closer together than they would be with the traditional wide-grip pull up. Pull with your arms to lift yourself, with your legs crossed behind you. Lift your body so that your chin moves closer towards the bar. Lower yourself down again, slowly, and then repeat from step one. I recommend doing three sets of six slow reps, focusing on your positioning and posture more than anything. Your motion when you are raising and lowering yourself should be smooth.
Now we’ll move on to the Overhand Close Grip Pull Up.
Workout #2: The Overhand Close Grip Pull Up
The Overhand Wide Grip Pull Up is also great at working the muscles of your upper body, and the muscles in your back. Here are the steps:
Once again, stand facing towards the Power Tower. Grab the overhead bar, using a wide overhand grip. Pull with your arms to lift yourself, with your legs crossed behind you. Lift your body so that your chin moves closer towards the bar. Lower yourself down again, slowly, and then repeat from step one. Like with the Underhand Close Grip Pull Up, and if you’re a beginner, you should be doing three sets of six slow reps, focusing on your positioning and posture. Your motion when you are raising and lowering yourself should once again be accurate and smooth. Try keeping your movements in a straight vertical line, trying not to veer off too much to the left and right.
The next workout that we’ll be talking about is the Hand Stand Push-Ups.
Workout #3: Hand Stand Push Ups - Advanced Exercise
Hand Stand Push Ups are an amazing exercise for anybody looking to work on their arms and shoulders. In addition to this, the Hand Stand Push Ups will also help your work your core and back muscles. It’s a good idea to get help from a spotter while doing this exercise, at-least until you’ve had enough practice to do it confidently.
Start by facing directly towards the Power Tower, and then put your hand on the ground a few inches away from the base. Lift your feet up so that they are over your head. Your legs will then make contact with the support of the Power Tower. For safety, make sure your arms are extended all the way, and don’t lean too far to the sides or you might fall. While in this position, do push ups for three sets of six reps, and then gradually increase your reps as you gain in strength, as these reps will be a lot more difficult than if you were doing regular push ups.
The next exercise that we’ll talk about is the Triceps Dip.
Workout #4: Triceps Dip
If you haven’t already guessed, the triceps dip primarily specializes in working the muscles in your upper arms. The triceps dip is quite an easy exercise to learn, so follow the steps below and you’ll be well on your way.
Begin by facing the Power Tower, and then get into position next to the dip handles. Get a firm grip on both of the dip handles, and hang in the air with your legs slightly crossed behind you. Lower yourself down slowly, making sure to feel the strain, and then do the same whilst raising yourself up again. Do this for 3 sets of 7 reps. If you want to progress with this exercise, you can try two things: first, you can increase the reps. Secondly, you can even try wearing a weight belt to make each rep harder.
A note on resistance
If, when doing any of these exercises you feel that you just don’t yet have the strength to perform it properly, make sure you make your own adjustments to the amount of reps you do. The more consistently you then perform these exercises, even at lower reps, the stronger you will become.