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I want to show you how you can have a comprehensive chest workout with a power tower within this guide. Since we can apply different workout stations, we can have a more versatile and effective home chest training to build muscle.
First, I’ll show you the exercises, then workout ideas for beginners and advanced sportspeople.
Note: The videos below are made for the standard movements. However, you can imagine how to use the push-up handles to perform the exercises.
This post is part of the power tower workout series.
Power tower chest exercises
#1 Standard push-up
The push up is the king of the upper body exercises that works the shoulders, triceps, and chest muscles. Thanks to push-up bars on the tower, we can go deeper, leading to strength improvement.
#2 Decline push-up
We need to set our feet on something elevated for decline presses. A box or a chair will do. This way, the movement is more challenging, and more weight is put on the upper chest. There is no need to place your feet too high since that works mainly the front shoulders.
#3 Incline push-up
Incline presses are more comfortable to perform than standard push-ups since less load is put on the chest. Hence, they are beginner-friendly moves. But, these presses target the lower chest. You can do incline push-ups with the power tower by grasping the D-bars at the bottom. If the machine doesn't have such bars, you can use two chairs instead.
#4 How to do dips for a bigger chest
The regular dip targets the triceps, but we can put more load on the chest by leaning forward. This training is excellent to target the lower pecs.
#5 One arm press-up
Want to raise the power and size of your chest? Do single arm press up with the push-up handle! It's a challenging exercise, even for the most skilled athletes.
#6 Diamond push-up
For this practice, you don't need to use the power tower. Just do it on the floor. It targets the triceps and middle chest.
#7 Hindu push-up
Thanks to the push-up handle, we can have a more extended range of motion for this workout. This move engages all the muscles of the upper body.
#8 Archer push-up
This exercise is excellent for those who can do plenty of standard push-ups and want to move forward. We need to distribute our weight on the sides to put more load on the chest muscles.
Tip: By using a weighted vest, you can make each of the moves above more demanding.
Note: I know there are no muscles like the inner, upper, or lower chest. But with various body and hand positions, we can target those areas.
Chest Workout Routine Examples
How to get an effective power tower workout for the chest?
If we want to have continuous development, we should use the progressive overload technique. What does that mean? The muscles develop if they get an impact, which they need to adapt to.
For example, if you can do 15 reps push-ups with ease and always do the same reps and sets, the muscles won’t gain. Regularly you need to increase the reps, sets, intensity, or switch to more advanced exercises to give a new impact on the chest. Since we use the push-up bar on the power tower, that is an additional hardness for each workout.
Another thing is to strengthen your chest muscles from different angles. For this, you need to do more types of activities.
Beginner Chest Routine
Do this plan, 1-2 per week with a minimum of 2 days rest between.
- Standard: 3×12
- Incline: 3×15-20
- Decline: 3×6-8
Intermediate Chest Routine
Do it 1-3 times a week
- Standard 2×20
- Decline: 3×12-15
- Chest dips: 3×8-10
- Hindu: 3×8-10
- Diamond: 2×10
To sum up
The power tower is excellent workout equipment to build your chest at home. If you follow the guide above, you can create your workout routine for years to keep your progress. If you have more chest exercise ideas with the workout station, please let us know below.
