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.

引體向上測試計算機

評估你的上肢拉力

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一組引體向上次數

標準動作最大次數，從完全懸垂到下巴過槓，例如：10

引體向上測試計算機

引體向上是衡量拉力的黃金標準自重測試，從街頭健身到軍事選拔都廣泛使用。輸入你一組能做幾個標準引體向上，本計算機會根據一般成人基準為你評級。可用它測試背部與握力、追蹤進步，並設定下一個次數目標。

引體向上測試衡量上肢拉力與相對力量（背部、肱二頭肌、握力），由於要舉起自身全部體重，比伏地挺身更難。請從完全懸垂的姿勢做到下巴過槓，以標準動作完成，不要借助擺盪。成人粗略參考：少於 3 個為較差，8–12 個為平均，超過 20 個為優秀。標準會因體重、年齡與性別而有很大差異，因此請追蹤你自己的變化趨勢。

常見問題

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.

引體向上測試計算機

常見問題

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