I J Fitness VKR Chin up / Push-up / Pull up / Dip /Ab Workout Deluxe Power Tower Station Vertical knee raise station (VKR) 1.5" thick forearm cushions for comfortable forearm, wrist and elbow support. Cushioned back support to stabilize movement which keeps your body from swaying. This station will work your quads and lower and upper core abdominal. Width is 23 inches and Elbow placement to grip handle is 15 inches. Push up station. Foam grip handles with a 24 inch spread. Primarily targets the muscles of the chest, arms, and shoulders. (Pectoral, deltoid, biceps, triceps and upper back muscles) Pull up/Chin Up station. Primarily works the lats and biceps also working shoulders, upper back, upper forearm, deltoid, obliques, and pecs. Pull up bar height has 5 adjustable levels 91, 87, 93, 79, 75 inches high. Dip station. Foam hand grips 41 inches from the floor and 23 inch width. Primarily targets the triceps while also working the delts, pecs and upper back muscles. Includes two elastic resistance bands with carabiners. For locations to hook resistance bands to increase you work out variations.