Bodybuilding.com Information Motivation Supplementation
in:
Login or Create an account to set your gender preference.

Gorilla Chin/Crunch

Also Known As:

Exercise Data

Type: Strength
Main Muscle Worked: Abdominals
Other Muscles: Biceps, Lats
Equipment: Body Only
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: Pull
Your Rating: 


9.0

Out of 10

Excellent

Exercise Rating Read Gorilla Chin/Crunch Reviews
SHARE Bookmark and Share


Gorilla Chin/Crunch Images

Gorilla Chin/Crunch
Click to enlarge
Gorilla Chin/Crunch
Click to enlarge




Gorilla Chin/Crunch Guide

Main Muscle: Abdominals

  1. Hang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width.
  2. 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.
  3. 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.
  4. Slowly start to inhale as you return to the starting position.
  5. Repeat for the recommended amount of repetitions.

Variations: You can also add resistance by holding a dumbbell or medicine ball between your feet but this should only be done by the most advanced athletes. Alternatively, when you are very advanced you can also try the one-arm version where you grasp your wrist with your free hand and you work the obliques more.



Alternative Exercises For Gorilla Chin/Crunch

9.1

Out of 10

8.9

Out of 10

Tips and Reviews - Login to rate

 





 
  • Reviews & Tips
  • Reviews
  • Tips

of people found this review helpful

Review: Gorilla Chin/Crunch

Exercise Rating
9/10

Mar 23, 2014 3:55 AM: very good



comment
Please login to rate this review.

of people found this review helpful

Review: Gorilla Chin/Crunch

Exercise Rating
8/10

Jun 1, 2012 2:58 AM: looks awesome,gonna try it today..



comment
Please login to rate this review.

of people found this review helpful

Review: Gorilla Chin/Crunch

Exercise Rating
10/10

Aug 8, 2011 1:17 PM: great



comment
Please login to rate this review.

of people found this tip helpful

Tip: Gorilla Chin/Crunch

Exercise Rating
10/10

Mar 2, 2011 6:49 PM: This seems like a good transition exercise for the L Pullups



comment
Please login to rate this tip.

of people found this tip helpful

Tip: Gorilla Chin/Crunch

Exercise Rating
10/10

Feb 24, 2011 12:44 PM: this is a good one



comment
Please login to rate this tip.

of people found this tip helpful

Tip: Gorilla Chin/Crunch

Exercise Rating
9/10

Feb 23, 2011 8:46 AM: Put some leg weights on ;)



comment
Please login to rate this tip.

of people found this review helpful

Review: Gorilla Chin/Crunch

Exercise Rating
6/10

Feb 2, 2011 6:08 AM: best



comment
Please login to rate this review.

of people found this tip helpful

Tip: Gorilla Chin/Crunch

Exercise Rating
10/10

Jul 2, 2010 12:31 PM: wow crazy



comment
Please login to rate this tip.

of people found this review helpful

Review: Gorilla Chin/Crunch

Exercise Rating
10/10

Jun 28, 2010 11:47 PM: im going to try that today..looks rewarding



comment
Please login to rate this review.

of people found this review helpful

Review: Gorilla Chin/Crunch

Exercise Rating
10/10

Apr 15, 2010 11:56 AM: it's my favourite exercise.



comment
Please login to rate this review.

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com