Chin Up Test
For athletes, the chin up test gives a good measure of strength over body weight, a key component in many sports.
What's The Point?
The chin up test is an excellent way to measure upper body strength. Because it measures strength over bodyweight, those who are overweight will struggle with this test.
Although the test mostly requires arm and shoulder muscular endurance, overall upper body strength is necessary to achieve with any success.
What Do You Need?
- Chin up bar
How Do You Do The Test?
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Hang from the bar, with your palms facing your body
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Pull up until your chin is level with the bar
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Lower until your arms are straight
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Repeat as many times as possible
- Record the total number of reps
What Results You'll See
Regular assessment will allow you to chart your progress, and thus the effectiveness of your workouts.
If you want a comparative measure, refer to the chart below these are national norms for 16 to 19 year olds:
| Gender | Excellent | Above average | Average | Below average | Poor |
| Male | >13 | 9 - 13 | 6 - 8 | 3 - 5 | <3 |
| Female | >6 | 5 - 6 | 3 - 4 | 1 - 2 | 0 |
What's Being Measured Again?
This is a great way to measure upper body strength, in particular the shoulders and arms.
