View source for Power tower (exercise)

{{Short description|Exercise device}}
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[[File:Captains chair.jpg|thumb|right|An outdoor knee raise station]]
A '''power tower''', also known as a '''knee raise station''', and as a '''captain's chair''', is a piece of [[exercise equipment]] that allows one to build upper body and abdominal muscle strength. When only the forearm pads alone are used for performing abdominal exercises, the power tower requires minimal{{Clarify|reason=vague|date=May 2015}} arm strength as it is stable and movement occurs in the hips and torso. The equipment commonly has a backrest and forearm rests that form the chair, with vertical handles at the ends of the arm rests. The word "power" comes from the addition of other powerful arm exercises such as parallel horizontal handles for performing dips, a pull-up bar attached to the top for chin-ups and pull-ups, and push-up handles that are usually found on the bottom for Atlas ("deep") push-ups.
==Exercises==
* [[Chin-ups]], when one's forearms are parallel with palms facing the operator closer together than shoulder-width, are a common exercise. The user works to pull his body upwards until his chin is over the bar. Chin-ups work the [[biceps]], [[forearms]], [[chest]], and several upper back muscles, particularly the latissimus dorsi, [[trapezius]], and [[rhomboid muscles]].
* [[Pull-up (exercise)|Pull-up]]s, when one's grip is wide with the palms facing away from the user, are also common. One attempts to pull himself up and touch his chest to the pull-up bar. Pull-ups strongly involve the [[latissimus dorsi]] muscle.
* [[Dips (exercise)|Dips]], exercises in which one 'dips' oneself between parallel bars, making sure to never bend the elbows less than 90 degrees,{{why|date=August 2023}} are also used to strengthen the [[triceps]] and chest. Keeping the torso vertical can increase the amount of use of many of the involved muscles.
* Deep or Atlas [[pushups]] use the triceps and chest more thoroughly than standard pushups.
The [[knee raise]] exercise will work the lower [[abdominals]], and can also work the obliques (see [[abdominal external oblique muscle]] and [[abdominal internal oblique muscle]]) if one twists the [[torso]] during the exercise. This version of the knee raise has been praised by fitness communities{{Who|date=May 2015}} for its effectiveness, as working the [[abdominal muscles]]. Previous research has shown that a captain's chair knee raise will elicit a greater [[electromyography]] (EMG) response than the standard crunch.<ref>{{cite journal|last=Anders|first=Mark|title=New study puts the crunch on ineffective ab exercises|journal=ACE Fitness Matters|date=2001|volume=7|issue=3|pages=9–11}}</ref> This means that the knee raise in the captain's chair will have more activation in the muscle than the standard crunch. However, 2013 research has shown that it has the same EMG activity as the standard crunch.<ref>{{cite journal|last=Stenger|first=Edward|title=Electromyographic Comparison of a Variety of Abdominal Exercises to the Traditional Crunch|date=December 2013|url=//minds.wisconsin.edu/handle/1793/67303}}</ref> This newer research is yet to be published. One aspect that both researches agree on is that there is no difference in activation of upper [[rectus abdominis]] and lower rectus abdominis, as it is speculated that the muscle acts as one and cannot be differentiated.
Advanced users may increase resistance by wearing a weighted vest or [[ankle weights]], holding a [[dumbbell]] between the feet, [[kettlebells]] on the toes, a resistance band tied from one's feet to the bottom of the tower, or other heavy{{Clarify|reason=vague|date=May 2015}} weights.
==See also==
*[[Weighted clothing]]
*[[Bodyweight exercise]]
==References==
{{reflist}}
[[Category:Bodyweight exercises]]
[[Category:Exercise equipment]]
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