14 Power Tower & Captain’s Chair Exercises (Plus Workouts)


August 25, 2021

Have you ever accomplished a body weight exercise on the Power Tower or Captain’s Chair? You could not even know what’s a Power Tower or Captain’s Chair. If that is the case then you must learn on. In this submit, we have 14 of the very best Power Tower & Captain’s Chair workouts with step-by-step directions and muscle mass labored. We even have a pattern Power Tower exercise that may provide help to sculpt a killer six pack.

What’s an influence tower?

The Power Tower is a bit of gymnasium gear that you’ve got most likely seen within the gymnasium with out realizing what the title is. It’s comprised of a pull-up bar, dip station, knee elevate station (a.okay.a Captain’s Chair) , and even push-up grips on the base. The fundamental perform of this instrument is present customers with a platform to compete a quite a few body weight workouts that construct higher physique power and core power.

The equipment is normally comprised of a backrest with forearm rests with vertical grips on the top that create the “Captain’s Chair” portion. The “Power” a part of the gear is made from the horizontal grips on the finish of the arm rests to dips plus the a bar to do chin-ups or pull-ups after which on the backside there are normally push-up handles to do deep ‘Atlas” push-ups. Wrapping up, the Power Tower normally combines three items of apparatus into one:

Pullup Bar
Parallel Bars/Dip Station
Captain’s Chair/Knee Raise Station/Roman Chair

What’s a Captain’s Chair?

A Captain’s Chair is a instrument present in some gyms that appears like a giant chair and not using a seat to take a seat in. Instead, this piece of gymnasium gear consists of a backrest and armrests with grips in direction of the ends. The Captain’s Chair is especially used to do core workouts that work the abs and obliques. It permits customers to raise their legs to work the core muscle mass. Some Captain’s Chairs even have parallel grips in order that dips may be carried out as properly.

Power Tower vs Captain’s Chair: What’s the Difference?

Even although individuals could mistake these as the identical, there’s a slight distinction. The Power Tower nearly all the time has the pull-up bar and the dip bars however generally would not embody the Captain’s Chair perform. The Captain’s Chair is a instrument meant primarily for core workouts because it has a backrest and elbow rests with vertical grips and normally horizontal dips bars. So, in essence you would have a Power Tower with out the Captain’s Chair or only a Captain’s Chair with out the pull-up bar.

What is the Power Tower Good for?

If your gymnasium has a whole Power Tower you would do a full physique exercise utilizing that one piece of apparatus. The Power Tower is sweet for pull-ups, chin-ups, dips, leg raises, knee raises, push-ups and extra. You can work your complete physique on the Power Tower together with again, chest, arms, core and legs (to a lesser diploma).

What is a Power Tower Workout?

A Power Tower exercise facilities round performing body weight workouts that may provide help to to construct lean muscle. You can change up the difficultly degree of a Power Tower exercise, making it simpler or harder by utilizing extra gear corresponding to weight vests, bands or weights. The Power Tower makes it attainable to do a number of pulling, pushing and core workouts. Below we give you a pattern Power Tower Workout and a Captain’s Chair exercise in the event you solely need to work in your core.

What does the Captain’s Chair Workout?

The Captain’s Chair is especially used for core exercise the place you may be concentrating on your abs and obliques. The fantastic thing about utilizing the Captain’s Chair for core exercise is that you would be able to simulate different troublesome ab workouts like hanging leg raises without having immense grip, shoulder or arm power. You can isolate your core muscle mass and do extra reps with out having to fret about your grip giving out earlier than your abs do.

Is the Captain’s Chair good for abs?

The Captain’s Chair is a superb piece of apparatus that will help you construct some strong abs and obliques. A examine carried out in 2001 by ACE (American Council on Exercise) measured the effectiveness of 13 workouts by EMG within the inner/exterior obliques and the rectus abdominus. Some of the workouts and gear included; Bicycle Crunches, Captain’s Chair knee raises, Exercise Ball crunches, Ab Rollers, Ab Rockers and some different crunch variations. The outcomes present that the Captain’s Chair knee elevate ranked 1st in indirect muscle activation and second in rectus abdominis activation. Captain Chair ab workouts mixed with different ab workouts will help you inch nearer to that six pack you need.

Benefits of Power Towers

The Power Tower is a flexible piece of apparatus that provides quite a few advantages if used correctly. Let’s check out a few of the main advantages under.

Full Body Workouts: We gives you an instance full physique exercise that may be carried out whereas solely utilizing your physique and the Power Tower. The solely muscle teams which are troublesome to work exhausting on the Power Tower are legs since you’re suspended in air for probably the most half.  You can carry out a number of compound workouts like pull-ups, dips and push-ups on the Power Tower to assist stimulate muscle progress. Performing body weight workouts will provide help to to keep up and enhance your total well being. The Power Tower permits customers to make most workouts both simpler or harder by incorporating supplemental instruments like resistance bands, weights, weighted vests, suspension trainers and extra.

Versatile Design: The majority of Power Towers or Captain’s Chairs are designed in the same methods to permit the person to get probably the most out it in a protected and environment friendly method. When doing ab workouts within the Captain’s Chair the padded backrest and armrests allow you to give attention to the workouts at hand. While the grips for dips are positioned within the appropriate width to execute dips. Some Power Towers may even be damaged down into smaller parts for straightforward storage which is an added plus in the event you have been excited about shopping for one for house gymnasium utilization.

Accessible To All Fitness Levels: The Power Tower can be utilized by superior lifters and senior residents alike. Seasoned lifters could make workouts harder by including weight to actions like pull-ups, chin-ups and dips. Newcomers can use help instruments like loop resistance bands to make pull-ups, chin-ups and dips simpler. Plus, the Captain’s Chair makes it attainable to do workouts like vertical knee raises which mimics hanging knee raises however with out grip power or shoulder mobility as a requirement.

Affordability: The multi-functional Power Tower is an inexpensive piece of apparatus that may vary from $100-$300. If you contemplate the information that gymnasium memberships aren’t precisely low cost and you’ll nearly get a whole physique exercise utilizing this one equipment then the value tag doesn’t appear too unhealthy.

Bodyweight Exercises: The fantastic thing about the Power Tower is that you would be able to get an incredible exercise in with solely utilizing your body weight. Many of the body weight compound workouts you are able to do on the Power Tower will make day by day life actions simpler and may also enhance your greater lifts.

14 Best Power Tower & Captain’s Chair Exercises

We put collectively 14 of the very best Power Tower & Captain’s Chair workouts that work the higher physique muscle mass together with again, shoulders, chest, arms and core. Almost all of those workouts may be made simpler of harder with the addition of different gear corresponding to weights or resistance bands.

Even these the next workouts are solely physique weight actions they are often troublesome to perform relying in your health degree. If that’s the case use some help from bands.

Build muscle and get stronger by progressive overload even when doing Captain’s Chair workouts. Follow this development for the workouts under:

If you possibly can’t do the Power Tower or Captain’s Chair workouts unassisted then you possibly can start with utilizing resistance bands. Once you are able to do at the very least 20 reps with the lightest resistance band then you must attempt to do the train unassisted.

Then, when you possibly can execute at the very least 10 reps of the workouts unassisted, strive for 15 reps then 20 reps.

After you’re in a position to do 20 reps together with your physique weight then try to be prepared so as to add weight or some sort of resistance.

Continue on this path of regular development by including 5-10 lbs then as soon as you are able to do at the very least 3-4 units of 10 reps then transfer as much as 15 kilos. You can maintain rising the burden or resistance so long as you possibly can correctly carry out the train.

If you observe this linear development, it is possible for you to to construct muscle whereas utilizing a Power Tower and/or Captain’s Chair. Time to get into the workouts and how you can do them.

Note: As all the time seek the advice of your physician earlier than starting any new health routine. Make positive you have warmed up earlier than exercising.

1. Knee Raise

This is a improbable train to strengthen the core. Rather than doing core work the place you progress your higher physique, this train requires your decrease physique to maneuver which prompts the core plus the hip flexors just like the iliopsoas, TFL, adductor longus, pectineus, rectus femoris and sartorius. The vertical knee elevate is among the finest workouts you are able to do on a Captain’s Chair particularly for newcomers.

How To:

Grip handles and place your forearms in opposition to the pads and again in opposition to the backrest
Engage your core and your shoulders to stabilize your self
Starting together with your legs hanging beneath you and your ft collectively, raise your knees up in direction of your chest
Slowly decrease them to beginning place
Repeat for desired reps

Note: Make positive to convey knees above your hip flexors in order that your abs get labored. Hold briefly on the high of the motion and decrease very slowly to get an added burn.

Muscles Worked: Rectus Abdominis, External Obliques, Hip Flexors

2. Weighted Knee Raise

The weighted knee elevate is similar fundamental train you simply noticed however is the subsequent step up in depth from doing the vertical knee elevate. This train will actually problem the rectus abdominus as you received’t solely be lifting your leg weight but in addition the added weight. Make positive to lock your ankles up so to management the dumbbell. Start with a low weight till you are able to do at the very least 20 reps earlier than transferring up in added weight.

 captains chair abs

Grip handles and place forearms in opposition to the pads and again in opposition to the backrest
Engage your core and your shoulders to stabilize your self
Starting together with your legs hanging beneath you together with your ft collectively greedy a weight then raise your knees up in direction of your chest
Slowly decrease them to beginning place
Repeat for desired reps

Note: You might additionally use a resistance band or a kettlebell so as to add resistance as an alternative of a dumbbell.

Muscles Worked: Rectus Abdominis, External Obliques, Hip Flexors

3. Straight Leg Raise

The straight leg elevate is much like the vertical knee elevate as it really works the identical muscle mass nevertheless it is a bit more troublesome to carry out as extra pressure is positioned in your core and hip flexors by having your legs prolonged out in entrance of you. Try to maintain your core engaged all through the motion and maintain the momentum to a minimal. A gradual and managed movement is totally essential to strengthen the abs.

 captains chair leg raise

How To:

Grip handles and place your forearms in opposition to the pads and again in opposition to the backrest
Engage your core and your shoulders to stabilize your self
Starting together with your legs hanging beneath you and your ft collectively, raise your legs up till they’re parallel with the ground
Slowly decrease them to beginning place
Repeat for desired reps

Note: Hold your legs on the high so long as you possibly can to create an isometric train.

Muscles Worked: Rectus Abdominis, External Obliques, Hip Flexors

4. Side Hip Raise

This variation of the vertical knee elevate is supposed to primarily goal the obliques moderately than the rectus abdominis. By lifting your knees as much as the edges, you’ll strengthen and tighten a standard drawback space as many individuals are inclined to retailer fats within the “love handles” space. However, remember the fact that you’ll need a low sufficient physique fats proportion to see these obliques poking by.

 captains chair exercises

Grip handles and place your forearms in opposition to the pads and again in opposition to the backrest
Engage your core and your shoulders to stabilize your self
Starting together with your legs hanging beneath you and your ft collectively, raise your legs up and to the aspect by crunching your obliques
Slowly decrease them to beginning place then repeat to the opposite aspect
Repeat for desired reps

Note: Focus on contracting your indirect muscle mass bringing your knees up and ankles to the aspect in a managed method.

Muscles Worked: External/Internal Obliques, Hip Flexors

5. Bicycle Crunches

Bicycle crunches are a improbable core train that may assist to work the abs plus work up a sweat if doing them at a quick tempo. If your aim is skewed in direction of an ab exercise then try to be lifting every leg up in a gradual managed method.

How To:

Grip handles and place your forearms in opposition to the pads and again in opposition to the backrest
Engage your core and your shoulders to stabilize your self
Starting together with your legs hanging beneath you and your ft collectively, raise one knee up at a time till your thigh is parallel with the ground
Slowly decrease it to beginning place whereas elevating your different knee
Repeat for desired reps

Note: Don’t use the momentum, consider squeezing your abs to raise your legs.

Muscles Worked: Rectus Abdominis, External Obliques, Hip Flexors

6. Cross Scissor Kicks

This is among the harder core workouts to do on a Captain’s Chair. You will want a powerful core to carry out this train correctly as your legs might be up all through the motion leading to your muscle mass being beneath fixed pressure.

How To:

Grip handles and place your forearms in opposition to the pads and again in opposition to the backrest
Engage your core and your shoulders to stabilize your self
Starting together with your legs hanging beneath you, raise each legs up whereas conserving them straight out at 90 levels with a niche between the legs
Cross legs inwards over one another then again to the edges
Repeat this alternating motion for desired reps

Note: You can strive the better model first by conserving your legs bent at 90 levels whilst you open and shut your legs for desired reps.

Muscle Worked: Abs, Obliques, Hip Abductors, Hip Adductors

7. Dips

Dips are the most effective workouts that may be carried out, moreover with the ability to add muscle mass to the triceps, chest and shoulders they’ll additionally enhance your bench press. Dips are thought-about closed kinetic chain train as a result of your arms are pushing in opposition to the parallel grips due to this fact engaged on opposing muscle teams whereas isolating the triceps. Before transferring as much as weighted dips you must have the ability to do at the very least 20 body weight dips. Don’t fret in the event you can’t carry out a daily dip simply but. We detailed three dip variations under from simple to exhausting.

 captains chair workout

How To:

Assisted Dips with Resistance Band:

Attach band to each handles of the dip bar
Grab each grips together with your arms, palms dealing with one another, wrists in step with your forearms and arms straight
Place each knees within the heart of the band
Start the dip by decreasing your physique till your higher arms are parallel with the ground
Push by the palms to return to beginning place
Repeat for desired reps

Regular Dips

Grab each grips together with your arms, palms dealing with one another, wrists in step with your forearms and arms straight
Start the dip by decreasing your physique till your higher arms are parallel with the ground
Push by the palms to return to beginning place
Repeat for desired reps

Weighted Dips:

Wrap the belt round your waist then connect a weight plate to the chain by sliding it by the center gap then affixing the chain again to the belt normally by way of a carabiner
Grab each grips together with your arms, palms dealing with one another, wrists in step with your forearms
Start the dip by decreasing your physique till your higher arms are parallel with the ground
Push by the palms to return to beginning place
Repeat for desired reps

Note: Lean ahead to focus on your chest extra. Try to not lock out elbows to maintain fixed pressure on triceps.

Muscles Worked: Triceps, Chest, Shoulders

8. Chin Ups & Pull Ups

Both chin-ups and pull-ups are quintessential body weight workouts to develop higher physique power. The primary distinction between these workouts is the grip. With chin ups you may use an underhand grip which make them barely simpler to do as your biceps are recruited extra to assist raise your physique up. Pullups require an overhand grip which equates to your again doing many of the heavy lifting. You ought to attempt to match each of those workouts into your regular exercise routines construct a powerful again.

power tower pull up bar

 

Note: By brinng your arms nearer/additional aside you possibly can goal warious areas of your again.

Muscles Worked: Lats, Rhomboids, Teres Major/Minor, Biceps, Shoulders

9. Gironda Pull-up

Named after Vince Gironda a.okay.a. the Iron Guru, an American bodybuilder within the 1960’s made this variation of the pull-up well-known. By leaning again through the motion, you get better contraction of the higher again muscle mass moderately than largely simply the lats.

 captains chair exercises at home

How To:

Grab bar with overhand grip, arms somewhat wider than shoulder width aside
Start with shoulder blades depressed and arms straight then pull by your elbows bringing your sternum (decrease chest space) as much as the bar whereas leaning again so you find yourself trying up on the ceiling
Slowly return to beginning place
Repeat desired reps

Note: If you possibly can’t full this train correctly begin with gradual negatives, beginning on the high of the motion then slowly decreasing your physique. You may also use a resistance band looped across the bar then stand on for added help.

Muscles Worked: Lats, Traps, Rhomboids, Teres Major/Minor, Biceps, Shoulders

10. Gorilla Chinup

The Gorilla chin up is a superb compound train that works your complete physique. Unlike extra pullups or chinups that solely work the higher physique, the Gorilla Chinup additionally hits the core and hip flexors as you’re doing a crunch in midair.

 power tower workout

How To:

Facing away from the Captain’s Chair, seize the bar with an underhand grip shoulder width aside whereas your knees are bent together with your calves behind you
Pull up in direction of the bar by your elbows whereas crunching your knees as much as your chest by the point your chin reaches the bar
Slowly decrease all the way down to beginning place
Repeat for desired reps

Note: Perform this train in a gradual and managed method so that you simply’re not rocking your physique to make use of the momentum to twist your physique up.

Muscles Worked: Back, traps, Shoulder, Biceps, Abs, Hip Flexors

11. Mixed Grip Chin Up

Mixed grip chinups are a very good variation to get your core extra engaged within the motion. Make positive you alternate grip so you do not develop muscle imbalances.

 power tower exercises

How To:

Grab the bar with one hand utilizing underhand grip and different hand utilizing overhand grip at shoulder width aside
Starting together with your arms prolonged and shoulder blades depressed
Keep your core engaged whilst you pull your self up till your chest reaches the bar
Slowly decrease to beginning place
Repeat for desired reps (all sides)

Note: Keep your chest up and shoulder again all through the motion.

Muscles Worked: Lats, Traps, Rhomboids, Teres Major/Minor, Biceps, Shoulders

12. Shrugs

This is a superb train to blast the traps. Most of the time when persons are engaged on their traps utilizing dumbbells, barbells or cable shrugs they aren’t in a position to get in a full vary of movement. This reverse shrug generally known as the serratus shrug permits for a better vary of movement because the deltoids can come up larger whereas emphasizing the damaging portion of the rep.

 power tower dip station

How To:

Grab the parallel grips with each arms utilizing a impartial grip
Start together with your arms and again straight
Lower your physique by enjoyable your traps as little as attainable whereas conserving your physique straight
Push down in opposition to the grips whereas partaking traps to push you again as much as beginning place
Repeat for desired reps

Note: Keep your core engaged and your elbows locked out all through the motion.

Muscles Worked: Traps, Shoulders, Triceps

13. Inverted Shrug

This extra superior model of a shrug is not for the faint of coronary heart. You might be the wrong way up when performing this train which implies you may want to have interaction your core to maintain you balanced whilst you depend on your grip power to maintain you from falling. This train works the traps extraordinarily properly however not each can or ought to do it as it may be harmful.

 power tower vs captains chair

How To:

Get into place between parallel grips then squat down and attain as much as seize the bars with a impartial grip
Kick your ft as much as invert your physique the wrong way up, you possibly can maintain your legs straight or bent above you
Lift your physique as excessive as you possibly can by pulling your shoulders in direction of your ears
Slowly decrease to beginning place
Repeat for desired reps earlier than flipping your legs round beneath you

Note:This may be harmful so be sure to have the grip power to carry your self up.

Muscles Worked: Traps, Shoulders, Forearms, Core

14. Deep Push-Ups

Many Power Towers lately can have push-up handles positioned on the base of the tower which allows you to carry out an Atlas push-up. This push-up variation means your arms are elevated off the bottom which can end in a bigger vary of movement within the shoulders in contrast with conventional push-ups. By doing Atlas push-ups you’ll have the ability to goal not solely chest and triceps but in addition the higher again.

How To:

Place your arms on the push-up handles utilizing a impartial grip
Get into push-up place conserving your core engaged and your physique straight
Slowly decrease your physique till your chest reaches the push up deal with degree
Push up by your arms till you attain beginning place together with your arms totally prolonged
Repeat for desired reps

Note: Only go as little as snug as some individuals might need restricted vary of movement within the shoulders.

Muscles Worked: Chest, Triceps, Shoulders, Upper Back

Captain’s Chair Workout

In this Captain’s Chair exercise, we are going to primarily give attention to core workouts that can provide help to to construct rock strong abs. If you’re in search of a extra well-rounded exercise then strive the Power Tower exercise under.

To execute this Captain’s Chair exercise, you’ll do that as a circuit and run by every train 3 instances. Take as much as 2 minutes relaxation between every spherical.

Exercise

Sets

Reps

Vertical Knee Raise

3

12

Side Hip Raise

3

5 (all sides)

Straight Leg Raise

3

8

Bicycle Crunches

3

8 (all sides)

Power Tower Workout

This Power Tower exercise nice option to get an higher physique exercise that hits the again, shoulders, chest, arms, core and hip flexors.

Start with a dynamic heat up of 5-10 minutes. Allow as much as 60-90 seconds of relaxation between units.

Exercise

Sets

Reps

Vertical Knee Raise

3

10

Pullups

4

8-10

Dips

3

10

Gorilla Chinups

3

8

Chest Dips

2

12

Side Hip Raises

3

10 reps (all sides)

Shrugs

3

12

 

How Big Is A Power Tower?

The frequent dimensions of a Power Tower might be with a base of 3-4 ft and a peak of seven ft. However, many Power Towers or Captain’s Chairs are adjustable lately permitting the person to vary the settings to match their physique. This means the peak of the pullup bar or the place of the backrest may be adjusted to make the gear go well with particular person wants higher.

What To Look For When Buying A Power Tower?

If you’re seeking to buy a Power Tower or Captain’s Chair then it’s necessary to purchase one which lasts and serves its function of offering you a secure, dependable exercise. Try to search for a Power Tower that’s constructed from metal and has anti-rust coating for sturdiness. You ought to contemplate the functionalities and person friendliness such padded grips and elbow pads, placements for suspension trainers, push-up grips and extra. Make positive to take a look at how a lot weight it helps which gives you an thought of the structural stability. Last however not least it is likely to be necessary to decide on a Power Tower with adjustable parts if a number of individuals of varied sizes might be utilizing it.

How Much Does A Power Tower Cost?

Most Power Towers or Captain’s Chairs will vary in value from $100-$300. Although there is likely to be cheaper choices accessible it’s necessary to all the time examine evaluations, guarantee and specs earlier than buying.

***This submit could include affiliate advertisements the place we are going to make a small fee from any buy made.

pullup and dip station

FINAL NOTE

The Power Tower is a flexible piece of apparatus that can be utilized to enhance your total well being, particularly your higher physique and core power. We offered you with 14 Power Tower & Captain’s Chair workouts that can actually take a look at your power. You ought to begin with the better workouts first and in the event you can’t carry out the train unassisted then attempt to incorporate resistance bands that will help you out till you’re robust sufficient to do the body weight train with out help. Try to combine in a few of these Power Tower workouts in your regular exercise routine or you possibly can strive your hand at working by the pattern Power Tower exercise and Captain’s Chair exercise we offered. Grab your towel you may want it!

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