Thirteen-year-old males are expected to perform three pullups. Fourteen-year-olds are expected to perform 2 more reps for a total of 5 reps for meeting the 50th percentile. Fifteen-year-olds are expected to complete 6 reps; while 16-year-olds typically do 7 reps, and 18-year-olds do 8 reps.
The average untrained man can perform approximately two to three pull-ups when they are between the stages of adolescence and adulthood, but will be unable to perform more than a single pull-up once they reach the age of over twenty-five years old. This is due to a sedentary lifestyle and increasing body weight.
However, fit and active men should be able to do at least 4 to 8 pull-ups in one set. Fit and active women should be able to do at least 1 to 3 pull-ups in one set. Any number above 8 for men and 3 for women is very good. You are in the highest percentile if you can do 12 to 15 pull-ups or more with good form.
Pull the body up by the arms until the chin is above the bar; then lower the body until the arms are fully extended. Repeat this as many times as possible. Boys nine to 12 should be able to do one pull-up; 13- to 14-year-olds, two pull-ups; 15 to 17, four pull-ups.
If you do pullups like I just described, 20 in a row is a great standard to aim for. The vast majority of guys can't do that. If you get to 20 reps, it tends to be a game changer for your upper body strength. Whether your palms face in or out during each rep is more or less irrelevant in the grand scheme of 20 pullups.
Doing 20 Pull-Ups a day has become the popular benchmark for proving that you've reached a fit and strong level in your Calisthenics. Doing 20 Pull-Ups sets you apart from the rest. Only a few can do around 10 Pull-Ups while most people can't even manage 3, or even just 1.
As a further insight, of the 68.3% of the participants who could do a pull-up, 32% of those can achieve 10 or more consecutive pull-ups. 11.2% of participants said they can perform more than 15 consecutive pull-ups…
Though there has yet to be a large-scale census into how many people can actually perform a muscle up, comparing the difficulty of the exercise to the average number of pull-ups that the average western citizen is capable of shows that approximately less than 1% of all individuals are capable of pulling off this feat.
Do Chin Ups Make your Arms Bigger? Yes, the exercise is exceptionally useful when it comes to hypertrophy. The exercise will build big and muscular arms.
Summary. The chin-up is perhaps the single best lift for bulking up our upper backs and biceps, and is one of the very best compound lifts for gaining overall muscle mass. There are many different ways of doing chin-ups, but the underhand chin-up is the heaviest variation that works the most overall muscle mass.
Pull-ups and push-ups train opposite muscle groups. There is no reason to choose one over the other. Both should be staples within your training routine. If your goal is to gain size or get stronger in these exercises, I would recommend performing a set number of reps each day if possible.
As such, for these advanced exercisers over the age of 40, performing over 9 repetitions by either gender qualifies them as elite in terms of pull-up performance.
Pull-ups are so hard because they require you to lift your entire body up with just your arms and shoulder muscles. If you don't already have significant strength here, this can be quite a challenge. Because a pull-up uses so many muscles, you need to have the holistic upper-body strength to perform them.
And as luck would have it, Da Silva's time as the Guinness World Record Holder for most chin-ups in 24 hours would be broken in a matter of months. The new and current holder of the record is 60-year-old Graham Morgan from Quinta do Lago, Algarve, Portugal, who completed 7,479 chin-ups.
Doing 50 pull-ups every day takes a lot of muscular endurance or how long you can actively perform an exercise before becoming fatigued. This will translate especially well when you're doing other back exercises such as rows.
Gymnasts and other experienced athletes might make them look easy, but chin-ups require (and build) strength in the biceps and upper back. Despite being challenging, they're also some of the most effective upper-body exercises you can add to your training.
I recommend only doing weighted pull-ups 1-2 times per week and cutting your total pull-up workout repetitions by 50% on those days. Pick a weight that will enable you to do at least 20-25 total reps in a weighted pull-up workout.
Keeps weight down: As you increase your body weight over the years, you will find your ability to do pull-ups more difficult. This is where most men fail in the pull-up exercise. They likely could do a pull-up if they were not 20-30 pounds overweight.
Chin ups are easier than pull ups because you use your biceps to squeeze your arms together at the top of a chin up and thereby shorten their range of motion. Pull ups require more strength from your lats to lift your body weight as well as flexion of your elbows (which is necessary for a full range of motion).
On average, a person who is relatively fit and has been regularly doing upper body exercises may be able to hang from a pull-up bar for around 20-30 seconds. However, for someone who is new to exercise and hasn't yet built up their upper body strength, it may be difficult to hang for more than a few seconds.