A 6-step bodyweight workout using every station on a power tower. Pull-ups, dips, leg raises, and push-ups in a structured session that builds real upper-body strength.
Grip the pull-up bar and hang with straight arms for 20-30 seconds, rest 15 seconds, repeat 3 times. This decompresses your spine, warms up your grip, and prepares your shoulders for pulling. If hanging is hard, stand on a chair and support some weight with your legs.
Don't swing or kip during the hang. Dead hang, straight arms, shoulders active (pulled slightly down from your ears, not shrugged up). Passive hanging with shrugged shoulders stresses the joint capsule.
Grip the bar overhand (pull-ups) or underhand (chin-ups) at shoulder width. Pull until your chin clears the bar, lower with control over 2-3 seconds. Do as many clean reps as possible per set, leaving 1 rep in reserve. Rest 90 seconds between sets. If you can't do a full pull-up, do negatives: jump to the top and lower yourself as slowly as possible.
Full range of motion means arms fully extended at the bottom, chin over bar at the top. Half reps don't count and don't build the strength to do full reps. Go all the way down, come all the way up.
Grip the dip handles, arms straight, body upright. Lower yourself until your upper arms are parallel to the floor (elbows at 90 degrees), then press back up. Lean slightly forward to emphasize chest; stay upright to emphasize triceps. Control the descent — don't drop and bounce.
Don't go deeper than 90 degrees at the elbow until you've built shoulder stability. Deep dips with cold or weak shoulders cause pec tears and shoulder impingement. Parallel is deep enough.
Position yourself on the arm pads with your back against the pad. Lift your knees toward your chest by curling your pelvis up, not just swinging your legs. Hold the top position for 1 second, then lower with control. The key is the pelvic tilt — your lower abs don't engage unless your pelvis curls.
Swinging your legs is a hip flexor exercise, not an ab exercise. If your abs aren't burning, you're swinging. Slow down, curl the pelvis, and feel the difference.
Use the push-up handles at the base of the tower. The elevated grip lets you go deeper than floor push-ups, increasing chest stretch and range of motion. Hands slightly wider than shoulders, body in a straight line, lower your chest past your hands, press back up.
The extra range of motion means more shoulder stress. If your shoulders ache at the bottom, reduce your depth until you build the mobility. Deep push-ups are a progression, not a requirement.
End the workout by hanging from the pull-up bar as long as possible. Time it. This builds grip endurance that transfers to every pulling exercise. Write down your time and try to beat it next session. A 60-second dead hang is a good intermediate target.
If your grip fails before your will does, try mixed grip (one hand over, one under) for the last 20%. Chalk or liquid grip helps if your hands sweat.
*Tutorials do not constitute professional medical or fitness advice. Please consult a qualified professional before making decisions about your health or fitness routine.