Without all the weights, pulleys, and bulky gym equipment, you can effectively hit the primary muscle groups with a Power Tower.
Many gymnasts focus on these same areas when it comes to upper body strength. It’s the old school methods to physical vigor, such as: dips, pull-ups, push-ups, and leg lifts.
Quick note: You need to be in decent condition before purchasing a Power Tower or Stand; in my opinion, it’s not for beginners who are in poor shape. Yeah, you won’t often hear the manufacturers tell you that. Although, if you’re at a moderate, intermediate fitness level or higher, this can be a great addition and a possible replacement for all of your other equipment.
I’ve owned one for years, and I’ll drop down a few highlights:
*Most Power Towers come with a sturdy pull-up bar; some better than others. I’d go with one that has a full bar, so you can do reverse grips – wide and narrow. Pull-ups/chin-ups are great for the biceps, lats and forearm flexors. When you get to where you can perform several repetitions along with several sets, a weighted vest is good to wear for added resistance.
*All of them should be equipped with reliable dip bars, as there shouldn’t be as much variation with this simple feature. In this exercise, you’re in a vertical position as you lift your entire body up by pressing down on the dip bars, and then slowly lower yourself back down – with feet never touching the ground. It doesn’t take too many reps to get a good burn. Dips are great for the lower pectorals, front deltoids and its main target area is the triceps. The same as with pull-ups, you can always add a weighted vest for a more challenging workout.
*Power Towers usually come with push-up bars. Nothing impressive here, just simple push-up bars. Are they necessary? Well, not really…but they make for excellent warm-up and cool-down exercises. Push-ups are basically like lightweight bench-presses and in my opinion, they are better done without the bars because you can do them at different angles using random grips, etc. They work a large area of the pectorals and deltoids, while the ones with your hands closer together focus more on the triceps.
* Leg lifts can be performed on these stands by using the existing arms of the tower, that supports the dip function. Leg lifts require you to put your feet together and slowly raise your legs even with your waist…while being suspended in the air – using the arms of the tower (as mentioned before) with a back cushion for support. This is a great exercise for the lower abs. Most exercises for the abs only cover the middle and upper regions, so leg lifts are great at hitting that commonly neglected area.
*To supplement this regimen, even though it isn’t necessary, I’d use dumbbells in conjunction with your pull-ups, dips, push-ups and leg lifts – especially towards the end of your workout.
* One of the main benefits besides being a great strength training stand and not taking up too much room, is the fact that by doing these type of exercises, you’ll be done with your workout in half the time or less – when compared to free weights, pulley systems, etc. These motions, using your own body weight plus the optional weighted vest, will target directly and hit those muscles hard without all the endless reps & sets.
* You can usually find these fitness stands and power towers within a $150 to $300 dollar range.
The Power Tower is the Ultimate in Upper Body Fitness……
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