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Posted on Sat, Feb 19, 2011 : 6:30 a.m.

Fit Mommy: Testing my upper body strength (or, lack of...)

By Eva Johnson

reversepushup.jpg

fuzzy photo by nice stranger

I have saved the best for the last three tests in the Ultimate Fitness Tests series! This is because you probably thought I would pass all of these, didn't you? You probably didn't think I would be real and admit where I could use some work. Well, here is the beginning of where I went astray...


I approached this test with trepidation, since I know that my upper body strength is a work-in-progress. I am working on eventually accomplishing a pull up, but as of today, I am no closer than I was two months ago. We women don't tend to have as much upper body strength as men (well, that's my current excuse), but that doesn't mean that it is hopeless either. Here is the test:

Think of this exercise as an upside-down pushup: Lie faceup on the floor with your shoulders directly underneath a secure barbell. The bar should be high enough that when you grab it your back is not resting on the ground. Hold the bar with an overhand grip, hands wider than shoulder width.

Rep one: Bend your knees 90 degrees, feet flat on the floor, lift your hips to form a straight line from shoulders to knees, then pull your body to the bar. If you can touch your chest to the bar, move on to rep two.

Rep two: Extend your legs so your body is in a straight line. Repeat the movement from the first rep by pulling your body to the bar. If you can touch the bar with your chest, move on to rep three.

Rep three: Place your feet on an exercise bench so your legs are in line with your shoulders. Perform the same movement as the first two reps, pulling your body to the bar while maintaining a straight line.

Measure Up
Excellent If you can complete all three reps with proper form
Good If you can complete one or two reps with proper form
Below Average If you cannot complete one rep with proper form

My results: I did pass two out of three reps, but the last one was a humorous half-sies! I couldn't quite muster the strength to pull myself up. This required strong upper back muscles, strong pectoral muscles and strong arms and shoulders. I can't say that I wasn't shaking a bit (okay, a lot) at the end!

Why I like this test: I liked that this test is quick and different than pushups (a bit refreshing, honestly). I wasn't really prepared for how difficult this was.

Why I don't like this test: Let's be real here. No one has access to a bar at home. Actually, my gym had the capability of providing me with the bar, but I had to figure it out on my own using all sorts of gym gadgetry. It wasn't easy to set up and I must have looked crazy.

Last thought: We women tend to ignore our upper body muscles that we can't see, but they are still very important to strengthen. Don't ignore your pecs or your upper back! Keep doing those push-ups and lawn-mower pulls so that you can have a strong upper body.

Eva Johnson is an ACE (American Council on Exercise) certified personal trainer, who is hoping that Bally doesn't mind that she asked a stranger to take her picture. She lives in chaos with her husband and two boys. To see her complete blog about how to stay sane and in shape in the real world, visit www.fitnessbyeva.com.