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.

Isibali Sesivivinyo Se-Pull-up

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Ama-pull-up esethini elilodwa

ubuningi obukhulu bama-pull-up aqinile, ulenga ngezandla uze ushaye isilevu ngaphezu kombhobho, isb. 10

Isibali Sesivivinyo Se-Pull-up

I-pull-up isivivinyo esiyimpawu yegolide somzimba samandla okudonsa, esisetshenziswa yonke indawo kusukela ku-calisthenics kuya ekukhethweni kwezempi. Faka ukuthi mangaki ama-pull-up aqinile ongawenza esethini elilodwa futhi lesi sibali sikulinganisa ngokumelene nezilinganiso ezijwayelekile zabantu abadala. Sisebenzise ukuvivinya amandla omhlane nokubamba, ukulandelela inqubekela phambili, nokubeka umgomo wakho olandelayo wama-rep.

Isivivinyo se-pull-up sikala amandla okudonsa engxenyeni ephezulu yomzimba kanye namandla ahlobene (umhlane, ama-biceps, ukubamba) — kunzima kunesivivinyo se-push-up ngoba uphakamisa sonke isisindo somzimba wakho. Yenza ama-rep aqinile usuka ekulengeni ngezandla uze ushaye isilevu ngaphezu kombhobho, ngaphandle kwe-kipping. Njengesiqondiso esingacacile somuntu omdala, okungaphansi kuka-3 kubi, 8–12 kumaphakathi, futhi okungaphezu kuka-20 kuhle kakhulu. Amazinga ahluka kakhulu ngokwesisindo somzimba, ubudala kanye nobulili, ngakho landelela ithrendi yakho.

Imibuzo Evame Ukubuzwa

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.

Isibali Sesivivinyo Se-Pull-up

Imibuzo Evame Ukubuzwa

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