5 Unique Ways to Train on a Power Tower (5 x 20Min Workouts)

Did you know that one of the best ways to do a killer workout at home is by using a power tower to train? 

However, it might be confusing to know how you can train on a power tower if you have never used one before.

Luckily, I have the answers that you need to know about training with a power tower!

Keep reading this article to learn exercises that you can combine in 5 unique and different workouts that you can do on a power tower!

How Can I Train on a Power Tower? 

You can train on a power tower by doing tons of different workouts, like resistance bands training, explosive workouts, and more! You can use your own body weight to train or combine your workouts with resistance bands, gymnastic rings, or a weighted vest!

But owning more workout equipment like gymnastic rings, resistance bands, and a weighted vest cost money… so will it be worth it to enhance your workouts?

Keep reading to find out the answer.

Why Should I Combine a Power Tower With Other Equipment for my Workouts?

Well for one thing, you can get more resistance when you use other equipment with your power tower, which increases your muscle strength!

You get to diversify your workouts even more by combining other equipment like gymnastic rings with your power tower!

Therefore, you can target even more muscle groups, build more muscle, get stronger, and much more!

So, what kind of exercises can you do with a power tower? I made a list of 5 unique ways to exercise that gives you different results that you can do on a power tower!

The workouts that I will show you are:

  • Whole-Body Resistance Bands Workout
  • Whole-Body Gymnastic Rings Workout
  • Explosive Training
  • Static Workout
  • Weighted Training

Now, keep reading to check out the first workout!

Workout 1: Whole-Body Resistance Bands Workout

Who This Workout Is for: Beginners and Intermediates

What the Workout Does for You: Muscle building, fat burning, and strength building

According to this study [1], using resistance bands to train is just as good as using conventional resistance to gain muscle!

Recommended Products You Will Need:

1. Resistance Bands

Click Here to check the resistance bands I use <<

2. A solid power tower

Click Here to see the power tower I own and recommend <<

Rest Time: 1 minute to 1 minute and 30 seconds between each set

Sets per exercise:

Do 3-4 sets of the 1st exercise.
Do 3-4 sets of the 2nd exercise
Do 3-4 sets of the 3rd exercise
Do 2 sets of the 4th exercise

Reps:

This study [2] shows how low-intensity training and high-intensity training gives you different results. So, here is how many reps you should do depending on your goals:

Muscle mass: 8-15 reps
Muscular strength: 6-12 reps

The Exercises:

Exercise 1: Lateral Lunge with Diagonal Chop

How It Looks – Add a Resistance Band
  1. Wrap the resistance band around the pole of your power tower. You can make a loop out of the handles if your resistance band has handles – it will leave you with one handle to hold onto while you do this exercise.
  2. To feel a bit of tension in your band, take several steps away from your resistance band. Make sure you stand with your right side facing the pole with your resistance band.
  3. Keep your core tight and your back and arms straight.
  4. Lung to the side with your left leg and bring your hands down across your body in a diagonal motion. Go back to the starting position. Do this for 30 seconds for each side.

Exercise 2: Reverse Lunge with Row

How It Looks
  1. Slide your band higher on your power tower while holding one end or handle in each hand.
  2. Face your power tower. To create tension, take several steps back. 
  3. Take another step back using your right leg then drop into a lunge position. As you go back to the first position, pull back your shoulder blades and row against your band. Repeat for the other side.

Exercise 3: Alternating Chest Press

How It Looks
  1. Stand with your back facing the power tower while holding one end of your resistance band in each hand. 
  2. Put your arms up to reach chest level. 
  3. Push your right arm, keeping your back straight and your core tight, in front of you. Repeat this using your left arm. Alternate your arms. 

Exercise 4: Assisted Pull-ups

How It Looks

If you cannot do a pull-up yet, then you can use your power tower and a resistance band to perform an assisted pull-up. However, you should do regular pull-ups if you are able to.

  1. Wrap your resistance band tightly around the pull-up bar of your power tower. I suggest using an extra heavy resistance band.
  2. Grip your bar wider than your shoulders with your fingers facing forward.
  3. Put one foot on the bottom of the resistance band and through the loop. Make sure your foot is steady and it is centered on the resistance band.
  4. Lock the leg that is through the resistance band slightly out and make sure it is steady. Keep your other leg behind it.
  5. Perform a pull-up as you normally would, making sure that your legs are not moving around. Keep your leg steady the entire time.

Wait just a second – that is just only one example of one kind of workout you can do on a power tower.

Keep reading to see my other workout ideas that you can try using a power tower!

Workout 2: Whole-Body Gymnastic Rings Workout

Example of gymnastic rings attached on a power tower

Who This Workout Is for: Beginners and Intermediates

What the Workout Does for You: Conditioning all muscle groups, especially your upper body

Recommended Products You Will Need:

Click Here to check my gymnastic rings’s latest price on Amazon

Rest Time: 1 minute between each set

Sets per exercise:

Do 5 sets of every exercise

Reps:

Muscle mass: 8-15 reps
Muscular strength: 6-12 reps

The Exercises:

Exercise 1: Top Position Ring Hold

How It Looks
  1. Let the gymnastic rings hang near your shoulders from the pull-up bar of your power tower. Keep them shoulder-width apart.
  2. Hold each ring in each hand, turn your palms out a bit, and jump upwards. Keep good posture, hold the rings tight to your sides, and keep your arms straight. Make sure your shoulder blades are pushed back. 
  3. While maintaining the form mentioned above and pushing your arms down against the gymnastic rings, hold it for 15 seconds. Go down then repeat.

Exercise 2: Ring Dip

How It Looks
  1. With your palms facing inward, mount the rings. Put a box under you if you need it. Keep your arms near your body and straight in a support position.
  2. Next, bend your elbows and lower your body slowly until your elbow bends just passed a 90-degree angle. Keep your arms near your body the entire time.
  3. Hold the position for 1 second while you keep your rings steady.
  4. Drive your body upwards using your triceps and chest until you are back in the first position.

Exercise 3: Reverse Row Sit-Back

How It Looks
  1. Lower your gymnastic rings to about hip height. 
  2. Lie under your rings. Keep your arms in line with your rings and keep them straight. Keep your back parallel to the floor and your knees bent.
  3. As you keep your back horizontal, pull yourself off the ground as far as you can. Keep pulling while you go into a sitting position in the air then lift up until you are in a chin-up position. Keep in mind you should still be in a seated position with your feet on the floor.

Are you looking for more of a challenge from your power tower? Then keep reading to see my other workout ideas that you can try for intense training using a power tower!

Workout 3: Explosive Training

Explosive power tower training
Explosive power tower training

Who This Workout Is for: Intermediates and Advanced People

What the Workout Does for You: Improves performance and power

This study [3] states that explosive training is a fantastic way to train and enhance power.

Recommended Products You Will Need:

Rest Time: 1 minute between each set

Sets per exercise:

Do 4-5 sets of each exercise

Reps:

Muscle mass: 8-15 reps
Muscular strength: 6-12 reps

The Exercises:

Exercise 1: Muscle-Ups (for advanced training)

How It Looks
  1. Perform an active hang under the pull-up bar of  your pull-up bar as you squeeze down your shoulders and lats. Tense your abs and glutes to create a kip swing. Thinking about closing and opening your shoulders.
  2. As you try to make a kip swing, your legs ought to move in front and behind you, making a hollowed then arched position. Keep your torso straight the whole time. 
  3. While in the hollow body position, use your shoulders and back to pull down on your bar with your arms straight. 
  4. Lift your hips so it reaches your hands. Drive your head forward and over the bar. To get enough momentum to go over your bar, you need to whip your head. 
  5. Move your body up from the bottom of the dip position, with your legs in front and your core tense. Hold the position at the top for a second then repeat.

This is an advanced move that only advanced people should do. Also, not all power towers will let you do muscle ups. You can do this alternative instead:

Alternative: Explosive Pull-Ups

Example of the Easy Version
  1. Perform a regular pull-up, but using more energy and a bit more speed. Use momentum to go over your pull-up bar and release your grip for a few seconds.
  2. As you go down, grab the handles again and lower yourself then repeat.
  3. Remember to focus on your form and be careful to make sure you are doing it right.

You can alternate your grip for each pull-up.

Exercise 2: Explosive Dips

How It Looks
  1. Grab the bars of your dip station. Lift yourself up with your arms straight and keep one foot behind the other.
  2. Let yourself bend down slowly at first, keeping your forearms straight as your chest goes down. 
  3. Then, use your arm muscles (do not use your legs for momentum) to push yourself up. You can even let go of the bars for a second while you jump up then grab again when you go down. However, it is fine to hold the bars the entire time.

Exercise 3: Explosive Squats

How It Looks
  1. Keep your feet shoulder-width apart and sit down to a regular squat.
  2. Push up from your legs to jump up high. You can touch the top of your power tower if you want to keep the jump height the same.
  3. As you land back down, make sure you land softly.

Exercise 4: Explosive Push-Ups

How It Looks
  1. Grab the bottom bars of your power tower and put yourself in a push-up position.
  2. Perform a push-up as you normally would, but try to push with enough force and quickly so when you let go of the bars when you push up, your hands are at least a few centimeters over the bars. Your body should be suspended on your feet for a few seconds.

Are you looking for a workout that increases your muscular strength and endurance? Continue reading to see the next workout I have in store for you!

Workout 4: Static Workout

Static hold on a power tower example

Who This Workout Is for: Intermediates, but best for Advanced People

Since this is not for beginners, you can try to aim for normal reps, which are about 6-15 reps per set.

What the Workout Does for You: Enhances muscular endurance and muscle strength

Recommended Products You Will Need:

Rest Time: 1 minute to 1 minute and 30 seconds between each set

Sets per exercise:

Do all the exercises as 1 big super set. Finish all the workouts to complete one set then rest. Complete 3-4 sets.

The Exercises:

Exercise 1: Static Dips

Example of Easy Static Hold
  1. Grab the power tower’s dip bars and perform a dip as you normally would.
  2. Hold the bottom position of the dip (when your elbows are bent) for 10 seconds or until you cannot hold it anymore.

    For an easier version, do 10-15 dips

Exercise 2: Static Pull-Ups

How It Looks
  1. Hold the power tower’s pull-up bar and perform a pull-up as you normally would.
  2. When you reach the top position, pull back your shoulder blades. Make sure your neck is in line with your spine and your core is tight.
  3. Hold the top position for 10 seconds or until you cannot hold it anymore. 

Exercise 3: Static Push-Ups

Example of easy version
  1. Hold onto the bottom bars of the power tower and put yourself into a push-up position. 
  2. Push yourself up as you normally would, keeping your abs engaged and not letting your hips sag down.
  3. Lower your chest until you are near the floor then hold the position for 10 seconds or until you cannot hold it anymore.

    For an easier version, do the same thing but do the push-ups on your knees instead.

Exercise 4: Static Leg Raises

How It Looks
  1. With your back facing the power tower, grab the bars of the dip station of your power tower.
  2. Push yourself up from the bars until your arms are straight. Keep your core tight. 
  3. Lift your legs up in front of you and hold the position for 10 seconds or until you cannot hold it anymore.

If you have a lot of experience, then you can try out this advanced workout using a power tower and a weighted vest. Keep reading to learn how you can do weighted training with a power tower!

Workout 5: Weighted Training 

Who This Workout Is for: Advanced People who can do 12 reps or more of each exercise

If you are at an intermediate level, you can try this workout without the weight.

You can also try out this workout without weights even if you cannot complete 12 reps. Just build your strength with this workout with how many reps you can do until you can do 12 reps.

What the Workout Does for You: Burn fat, increase bone and muscle strength, enhance core strength

Recommended Products You Will Need:

My weighted vest

Click Here to check my weighted vest’s latest price on Amazon

If you do not want to get a weighted vest, then you can use a backpack full of heavy stuff instead.

You should only use weight that you are comfortable with controlling for each exercise.

You need to look for the exact weight that you can use for each exercise to stay safe.

Rest Time: 1 minute to 1 minute and 30 seconds between each set

Sets per exercise:

Do 2 sets of the 1st exercise
Do 3-4 sets of the 2nd exercise
Do 3-4 sets of the 3rd exercise
Do 3 sets of the 4th exercise

Reps:

Muscle mass: 8-15 reps
Muscular strength: 6-12 reps

The Exercises:

Exercise 1: Weighted Pull-Ups

How It Looks – Just Add a Heavy Backpack or a Weighted Vest
  1. Wearing the heavy backpack or weighted vest, grab your pull-up bar on the power tower.
  2. Perform a pull-up as you normally would.

Exercise 2: Weighted Dips

How It Looks – Just Use a Heavy Backpack or a Weighted Vest
  1. Wear your weighted vest or heavy backpack.
  2. Have your back face the power tower and grab the bars of the dip station of your power tower.
  3. Perform dips as you normally would.

Exercise 3: Weighted Push-ups

How It Looks
  1. Wear your weighted vest or heavy backpack.
  2. Grab the bottom bars of your power tower. Get into a plank position.
  3. Perform push-ups as you normally would.

Exercise 4: Hanging Leg Raises

How It Looks – Just Add a Weighted Vest or a Heavy Backpack
  1. Wear your weighted vest or heavy backpack. Grasp the power tower’s pull-up bar. 
  2. Slightly tilt your pelvis backward. To lift your feet up, engage your hip flexors and abs then raise your legs in front of you, keeping them straight the entire time. Exhale while you do this.
  3. Keep raising your legs until they are at a 90-degree angle. While inhaling, lower your legs slowly without bending them. At the bottom of this movement, make sure you keep the posterior pelvis tilt.

Will These Workouts Using the Power Tower Give Me the Results I Want?

Yes, these workouts that you can do with a power tower can give you the results that you want. There are tons of unique and fun ways you can engage your muscles with a power tower like weighted dips, static pull-ups, and more!

However, you have to remember that you need to make sure you stay determined.

You should aim to workout at least 2-3 times a week with 2-3 rest days between each workout.

The reason you should have 2-3 rest days between your workouts is because it gives your muscles enough time to heal and grow.

If you want to try any of the workouts that I talked about above, then you need to click here to read my article about the Top 5 Power Towers You Must See<<.

To Conclude

The power tower is a versatile piece of equipment that lets you do tons of workouts, from whole-body resistance band training to explosive training!

If you want to learn more about power towers and read other fitness articles I wrote, you can take a look at these:

If you could only invest in one piece of gym equipment for your home, the power tower is a great way to do versatile workouts.

Remember to stay focused and never give up to get the results that you want!

Leave a Comment