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.

引体向上测试计算器

评估你的上肢拉力

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一组引体向上次数

标准动作最大次数，从完全悬垂到下巴过杠，例如：10

引体向上测试计算器

引体向上是衡量拉力的黄金标准自重测试，从街头健身到军事选拔都广泛使用。输入你一组能做多少个标准引体向上，本计算器会根据普通成人基准为你评级。可用它测试背部和握力、追踪进步，并设定下一个次数目标。

引体向上测试衡量上肢拉力和相对力量（背部、肱二头肌、握力），由于要举起自身全部体重，比俯卧撑更难。请从完全悬垂的姿势做到下巴过杠，用标准动作完成，不要借助摆动。成人粗略参考：少于 3 个为较差，8–12 个为平均，超过 20 个为优秀。标准会因体重、年龄和性别而有很大差异，因此请追踪你自己的变化趋势。

常见问题

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.

引体向上测试计算器

常见问题

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