Crunch Test for Men

The crunch test is a safer modification of the sit up test. It is important to test your abdominal strength and improve on the results. Weak abs can lead to lower back pain and poor endurance.

Here is how to perform the crunch test for men. 

Printable 11 by 8 inch crunch test norms chart.

Download Crunch Test Chart (Word format)

Download Crunch Test Chart (Pdf format)

Download large Crunch Test Chart small poster (17" by 11")

 

How to do a crunch test 

1. Lie flat on your back with your knees comfortably bent, arms at your sides with fingers pointing toward feet. The low back should remain on the floor at all times. Curl up with head and shoulders off the floor and slide hands a distance of six inches forward on the floor.

2. Begin the timer, and count the number of correctly performed crunches in one minute. Make sure you exhale with each rep.

3. Look at the chart below to see the norms for men.

  

    AGE      
RATING 20-29 30-39 40-49 50-59 60+
Excellent >75 >75 >75 >74 >53
Good 41-74 46-74 67-74 45-73 26-52
Average 27-40 31-45 39-66 27-44 16-25
Fair 20-26 19-30 26-38 19-26 6-15
Poor 4-19 0-18 13-25 0-18 0-5
         

 

 


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