Many fitness people usually associate strength training with weightlifting, and the fitness equipment they use more often is barbells or dumbbells. But there is actually another fitness exercise that people ignore: pull-ups. For pull-up exercises, there is a good piece of fitness equipment – the pull up station, also called the power tower.
Pull-ups are a powerful addition to your fitness routine because they not only build strength, but they also shape your body and build strong muscles. Unlike bench presses, deadlifts, squats, and other forms of exercise, using a power tower to perform pull-ups requires you to be able to lift your own weight. In fact, it is also a so-called “relative strength”, that is, depending on your height and weight. How much is your strength?
If you’ve ever used a power tower for pull-ups, you know it’s hard, but the benefits are huge. If you want to incorporate pull-ups into your fitness routine, you’ll first need to familiarize yourself with the muscles it targets, the benefits of performing pull-ups, and how to use a power tower to perform them perfectly.
Welcome to continue reading this article, here we will introduce to you how to use Relife best power tower, a multifunctional fitness equipment, to perform various exercises and which muscles to exercise. Next, let’s start learning how to use the power tower to exercise your whole body muscles to the maximum extent!
Benefits of the Power Towers
A power tower, also known as a pull-up/dip station or multi-gym, offers several benefits for strength training and overall fitness.
Versatility
Power towers typically combine several different exercise stations in one piece of equipment. They commonly include a pull-up bar, dip bars, push-up handles, and sometimes even a vertical knee raise station. This versatility allows you to perform a wide range of bodyweight exercises targeting various muscle groups.
Upper Body Strength
Power towers are excellent for building upper body strength. Pull-ups target the back, shoulders, and arms (especially the lats and biceps), while dips focus on the chest, triceps, and shoulders. Push-ups and knee raises also engage the chest, core, and hip flexors, providing a comprehensive upper-body workout.
Core Strengthening
Many exercises performed on a power tower engage the core muscles for stabilization and control. Vertical knee raises, in particular, are highly effective for strengthening the abdominal muscles.
Functional Fitness
Exercises on a power tower mimic natural body movements like pulling, pushing, and lifting your body weight. This improves functional strength, which is beneficial for everyday activities and sports.
Convenience
Power towers are compact and usually require minimal space compared to other gym equipment. They can be used at home or in a gym setting, offering convenience for workouts without needing a large area or multiple machines.
Scalability
Most power towers allow for adjustments to accommodate different fitness levels. For example, pull-ups and dips can be made easier or harder by varying grip width or using assistance bands.
Improved Posture
Strengthening the back and core muscles through exercises like pull-ups and knee raises can contribute to better posture, reducing the risk of back pain and promoting spinal alignment.
Cardiovascular Benefits
Performing exercises with higher repetitions or in a circuit on a power tower can elevate your heart rate, providing cardiovascular benefits similar to aerobic exercise.
10 Best Power Tower Exercises
No matter your current fitness level, the Relife pull up bar tower is the best way to tone your upper body muscles. And different exercise methods can exercise different muscle parts. All in all, using the Relife power tower can exercise almost every muscle in the upper body, and the fitness effect it brings may be more obvious than other exercises.
Chin Up
Target muscles: Biceps,trapezius, deltoid, triceps, latissimus dorsi
How:
1. When using a power tower to perform pull-ups, place your hands in the middle of the device or on the pull-up bars at both ends.
2. Keep your head in the middle of the device and always look straight ahead.
3. Keep your arms straight and move your body downward.
4. Keep your knees slightly bent and lift your feet off the ground.
5. Pull your chin over the pull-up bar.
6. Then repeat this action.
Side Hip Raise
Target muscles: Gluteus medius and minimus
How:
1. Stand with your back facing in front of the power tower.
2. Prop yourself up on your forearm with your elbow directly below your shoulder. Your other arm can rest along your side or on your hip for balance.
3. Lift your top leg upward while keeping it straight. Aim to lift it as high as comfortably possible without compromising your balance or tilting your hips backward.
4. Pause briefly at the top of the movement, then slowly lower your leg back down under control.
Push Up
Target muscles: Deltoid, triceps, latissimus dorsi, gluteus maximus, hamstrings
How:
1. Put the handle of the power tower in the appropriate position.
2. Place your hands on the handle of the power tower and keep your feet together.
3. Slowly lower your body toward the handle until your elbows form a 90-degree angle.
4. Then push your body up and return to the starting position.
5. Repeat this action.
Bicycle Crunches
Target muscles: Rectus abdominis,the obliques
How:
1. Grab the power tower handles and rest your forearms on the power tower pads and your back on the backrest.
2. Your thighs should be perpendicular to the floor, and your calves parallel to the floor.
3. As you exhale, simultaneously bring your right elbow towards your left knee, straightening your right leg.
4. Continue this pedaling motion, alternating your elbows and knees in a controlled and rhythmic manner.
Dip
Target muscles: Pectorals, biceps, obliques, rectus,quadriceps
How:
1. Stand with your body facing the power tower and grasp the handles with both hands.
2. Straighten your arms and stabilize your body.
3. Keep your head tilted and look down, gently bend your legs, and pull your body upwards with your arms.
4. Tighten your abdomen and stop your body to a certain extent.
5. Then slowly lower your body and repeat this action.
Cross Scissor Kicks
Target muscles: Rectus abdominis, oblique muscles
How:
1. Grab the power tower handles, rest your forearms on the power tower pads, and your back on the backrest
2. Lift both legs a few inches off the floor, keeping them straight.
3. Begin the movement by crossing your right leg over your left leg, aiming to bring your right leg across the centerline of your body.
4. As you cross your legs, engage your core muscles to lift your hips slightly off the floor.
5. Immediately after crossing, uncross your legs and switch sides, crossing your left leg over your right leg.
6. Continue alternating this scissoring motion in a controlled and fluid manner.
Vertical Knee Raises
Target muscles: Deltoid, triceps, latissimus dorsi, gluteus maximus, hamstrings
How:
1. Stand with your body between the upright supports of the power tower.
2. Place your arms on the pads of the power tower’s handle.
3. Grasp the handle of the power tower with both hands.
4. Bend your knees and push your body forward and upward.
5. Push your body to a certain height and pause.
6. Then gradually lower your legs and body and repeat the action.
Gironda Pull-up
Target muscles: Latissimus dorsi, teres major, rhomboids, biceps and forearms
How:
1. Stand facing a pull-up bar or a high bar that allows you to hang freely with your arms extended overhead.
2. Grip the bar with your hands placed slightly wider than shoulder-width apart.
3. Instead of pulling yourself straight up as in a standard pull-up, lean back at about a 45-degree angle from the vertical.
4. Pull yourself up towards the bar in a smooth and controlled motion.
5. Focus on pulling your chest towards the bar rather than just lifting your chin over it.
6. Keep your elbows tucked in close to your body throughout the movement.
Leg Press
Target muscles: Quadriceps, hamstrings
How:
1. Stand up straight between the double poles of the power tower.
2. Lift one leg and place it on the crossbar of the power tower.
3. Then activate your abdominal muscles and bend your upper body to press onto your legs.
4. Replace the other leg.
5. This method can exercise the muscles of the calves and thighs.
Shrugs
Target muscles: Trapezius muscles, shoulders, triceps
How:
1. Stand straight with your feet shoulder-width apart.
2. Hold the parallel handles of the power tower with a neutral grip.
3. Keep your arms fully extended by your sides throughout the movement.
4. Elevate your shoulders directly upward towards your ears as high as possible in a controlled motion.
5. Hold the contraction at the top for a brief moment to maximize muscle engagement.
With the Relife best power tower, you can perform a full-body workout at home. This equipment not only builds strength but also works your upper body muscles. Maybe you will have some difficulty when you first start using it, but as long as you keep exercising, you will find that your body is getting stronger and your physical condition has improved significantly. Tower exercises typically target the upper body muscles, and with some of the exercises above, you can use the tower to its full potential. Incorporate power tower exercises into your daily workout and start a new way of practicing! What are you waiting for, let’s get started!
