GymPlan AIGorilla Chin/Crunch
Gorilla Chin/Crunch is an intermediate compound bodyweight exercise that mainly works your abs, with help from your biceps and lats.
How to do the gorilla chin/crunch
- Hang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width.
- Now bend your knees at a 90 degree angle so that the calves are parallel to the floor while the thighs remain perpendicular to it. This will be your starting position.
- As you exhale, pull yourself up while crunching your knees up at the same time until your knees are at chest level. You will stop going up as soon as your nose is at the same level as the bar. Tip: When you get to this point you should also be finishing the crunch at the same time.
- Slowly start to inhale as you return to the starting position.
- Repeat for the recommended amount of repetitions.
Muscles worked
Sets and reps
Do 3 sets of 8-15 controlled reps, stopping 1-2 reps before failure. When you can do 15 easily, slow the tempo or add weight.
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Start your free trialGorilla Chin/Crunch alternatives
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What muscles does the gorilla chin/crunch work?
It mainly works your abs; your biceps and lats assist.
How many sets and reps of gorilla chin/crunch should I do?
Do 3 sets of 8-15 controlled reps, stopping 1-2 reps before failure. When you can do 15 easily, slow the tempo or add weight.
Is the gorilla chin/crunch good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.