Tip Test Your REAL Upper Body Strength Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Test Your REAL Upper Body Strength Two exercises are all you need to test out your upper body strength for sports performance Check ' em out by Jim Wendler May 12, 2016November 24, 2021 Tags Tips, Training Here's one press and one pulling movement to test your upper body strength. I didn't choose the bench press, however. Instead, I went with the strict, standing overhead barbell press. While I don't necessarily believe that one lift or exercise is more "athletic" than another, I have a hard time justifying a test that requires you to lie down on a padded surface. Plus, there are a million bench press tests so it's high time the press gets a prom date. The Press You can use a 1RM or a rep-max for the test. To convert your rep max to a projected 1RM, use this simple formula: Weight Lifted x Reps x .0333 + Weight Lifted = Projected Max. Remember, an athlete – the guy who uses the lifts as a means to perform his sport better – doesn't need to max out. He can, but it doesn't mean any more or less than a rep test. The only key to this test is to not turn it into a push press. Keep it strict with no dip. 1 times bodyweight: Awesome 90% of bodyweight: Good Less than 90% of bodyweight: You have work to do. Pull-Up Chin-Up Test The second test is the pull-up/chin-up. Take whatever grip you want to use, even if it's a neutral grip. (I'm a big believer in using a wide variety of grips. This includes using ropes and towels.) There are two tests you can attempt. Use the one you're good at. The first is a single, all-out set with your bodyweight. The second is a weighted pull-up/chin-up done with 10% of your bodyweight added. You can use a dip belt or a weight vest. Do as many reps as you can in ten minutes. Do I need to add that the test is done with a strict motion? 20 reps of bodyweight/40 total reps with 10% added: Awesome 15/30: Not too bad 10/20: Keep working, kid Note: These tests are just part of the equation. You need balance across several tests. More info HERE. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Violent Variations - Part 2 High Stimulation Training Methods for Enhanced Growth Bodybuilding, Training Christian Thibaudeau March 19 Training Tip Rear-Foot Elevated Split Squat from Step Elevate the front foot with a step and go deep on this one. Rack grip shown, but you can also hold the dumbbells down at your sides. Bodybuilding, Exercise Coaching, Legs, Tips Eirik Sandvik March 16 Alpha Life Tip No Pain All Gain Pain vs. discomfort in the gym. Here's why you better know the difference. Opinion, Tips, Training Eric Cressey April 5 Training Tip Get Better at Squatting With This Drill Here's a move to help you fix your unstable squat. Check it out. Kettlebell Training, Squat, Tips, Training Tony Gentilcore June 22