Fitness Testing

Pull-Up / Chin Up Test

The following information describes the procedures as used in the President's Challenge Fitness Awards.

purpose: This test measures upper body strength and endurance.
equipment required: Horizontal overhead bar, at an adequate height so that the participants can hang from with arms fully extended and feet not touching the floor.
description / procedure: Grasp the overhead bar using either an overhand grip (palms facing away from body) or underhand grip (palms facing toward body), with the arms fully extended. The subject then raises the body until the chin clears the top of the bar, then lowers again to a position with the arms fully extended. The pull-ups should be done in a smooth motion. Jerky motion, swinging the body, and kicking or bending the legs is not permitted. As many full pull-ups as possible are performed.

scoring: The total number of correctly completed pull-ups is recorded. The type of grip should also be recorded with the results.
target population: sports in which upper body strength is important, such as rowing.
advantages: the equipment readily available, and test is easy and quick to perform.
disadvantages: due to variations in technique and whether the arms are extended or the chin reaches the bar, the scoring can be subjective, therefore it is difficult to standardize the results. For those with poor upper body strength, no pull up may be achieved. For such groups, an alternative test of upper body strength may be appropriate. The flexed arm hang may be used. The body weight of the subject has a great effect on the results of this test. A better test of upper body strength in which body weight is not as important is the push up test.
other comments: For some subjects, they may need to be lifted up to the starting position. Check for improper technique such as legs swinging or kicking, and failure to fully extend the arms or get the chin over the bar. The subjects should be instructed to spend as little time hanging from the bar beforehand as possible as the extra time on the bar may cause fatigue and reduce the number of pull-ups performed. When repeating the test, ensure that the the same grip technique is used each time.