What does the pull-up test measure?

The pull-up test measures upper-body pulling strength and muscular endurance. You enter the maximum number of strict, full-range pull-ups you can complete in a single set, and the tool rates your result against typical benchmarks for your level.

How do I do the pull-up test correctly?

Hang from a bar with arms fully extended, then pull until your chin clears the bar and lower under control. Count only strict reps with no kipping or swinging, stopping at your first failed rep, then enter that number.

How many pull-ups is considered good?

It varies by sex and training level, but for many adult men 8 to 12 strict pull-ups is a solid intermediate result and 15 or more is advanced. For women, even a few unassisted strict reps reflects strong relative pulling strength.

Optrektoets-sakrekenaar

Gradeer jou boliggaam-trekkrag

Neem 'n foto en KI teken jou maaltyd aan. Dieet en oefening in een app.Laai die gratis app af

Optrekke in een stel

maksimum streng optrekke, volle hang tot ken oor die stang, bv. 10

Optrektoets-sakrekenaar

Die optrek is die goue-standaard liggaamsgewig-toets van trekkrag, oral gebruik van kalistenika tot militêre keuring. Voer in hoeveel streng optrekke jy in een stel kan doen en hierdie sakrekenaar gradeer jou teen algemene volwasse maatstawwe. Gebruik dit om rug- en greepkrag te toets, vordering te volg, en jou volgende herhalingsdoelwit te stel.

Die optrektoets meet boliggaam-trekkrag en relatiewe krag (rug, biseps, greep) — moeiliker as die opstoot omdat jy jou volle liggaamsgewig optel. Doen streng herhalings vanaf 'n volle hang tot die ken oor die stang, sonder skopbeweging. As 'n growwe riglyn vir volwassenes is minder as 3 swak, 8–12 is gemiddeld, en meer as 20 is uitstekend. Norme verskil baie volgens liggaamsgewig, ouderdom en geslag, so volg jou eie tendens.

Gereelde Vrae

What does the pull-up test measure?: The pull-up test measures upper-body pulling strength and muscular endurance. You enter the maximum number of strict, full-range pull-ups you can complete in a single set, and the tool rates your result against typical benchmarks for your level.
How do I do the pull-up test correctly?: Hang from a bar with arms fully extended, then pull until your chin clears the bar and lower under control. Count only strict reps with no kipping or swinging, stopping at your first failed rep, then enter that number.
How many pull-ups is considered good?: It varies by sex and training level, but for many adult men 8 to 12 strict pull-ups is a solid intermediate result and 15 or more is advanced. For women, even a few unassisted strict reps reflects strong relative pulling strength.

Optrektoets-sakrekenaar

Gereelde Vrae

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