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.

Calculator ng Pull-up Test

Markahan ang lakas ng paghila ng itaas na bahagi ng iyong katawan

Kunan ng litrato, AI ang magre-record ng pagkain mo. Diyeta at workout sa isang app.I-download ang libreng app

Pull-up sa isang set

pinakamaraming mahigpit na pull-up, mula sa ganap na pagbitin hanggang lampas sa baba ang bar, hal. 10

Calculator ng Pull-up Test

Ang pull-up ang gold-standard na bodyweight test ng lakas ng paghila, ginagamit kahit saan mula calisthenics hanggang sa pagpili sa militar. Ilagay kung ilang mahigpit na pull-up ang kaya mo sa isang set at marka-markahan ka ng calculator na ito laban sa pangkalahatang benchmark para sa mga matatanda. Gamitin ito para subukin ang lakas ng likod at hawak, subaybayan ang pag-unlad, at itakda ang susunod mong target na ulit.

Sinusukat ng pull-up test ang lakas ng paghila ng itaas na bahagi ng katawan at ang relatibong lakas (likod, biceps, hawak) — mas mahirap kaysa push-up dahil binubuhat mo ang buong timbang ng iyong katawan. Gumawa ng mahigpit na ulit mula sa ganap na pagbitin hanggang lampas sa baba ang bar, walang pag-aalog. Bilang magaspang na gabay para sa mga matatanda, ang wala pang 3 ay mahina, ang 8–12 ay karaniwan, at ang higit sa 20 ay napakahusay. Malaki ang pagkakaiba ng pamantayan ayon sa timbang ng katawan, edad at kasarian, kaya subaybayan ang sarili mong takbo.

Mga Madalas Itanong

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.

Calculator ng Pull-up Test

Mga Madalas Itanong

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